Saturday

19
Nov

Saturday

Announcements

Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Hang Muscle Cleans

5 Scap Push Ups

5 Air Squats

*At 2:30, upgrade to the following AMRAP:

5 Hang Power Cleans

5 Knee Push Ups

5 Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex:

2 Power Cleans

+

1 Hang Clean*

*Option for Hang Power or Hang Squat

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

5 SETS*

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 3 Power Cleans, P2 performs 6 Push-Ups, P1 performs 9 Air Squats, P2 performs 3 Power Cleans and so on…

(Score is Rounds + Reps for Each Set)

*Start the AMRAP over for each set

KG BB: (60/42.5)|(42.5/30)