Announcements

Closed Saturday Dec 4 for JingleBell Jam
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

5:00 RUNNING CLOCK (complete as much as you can!)…

1 Set

100m Jog

10 Clean Deadlifts

10 Samson Lunges

1 Set

100m Jog

5 Hang Muscle Cleans + 5 Bent Over Rows

5 Slow Back Squats

1 Set

100m Jog

5 Hang Power Clean + 5 Push Press From Back Rack

10 Fast Back Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Squats (155/105)|(115/75)*

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Back Squats (Team Choice)

500/400m Row

400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 EZ Bike or Row

200m Walk

5:00 Foam Rolling Legs

(No Measure)