Announcements

Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
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

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

200m Run

Into…

3 SETS

8 I.Y.T’s*

8 Alt. Box Step-Ups

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

10 DB Bent Over Row (Athlete Choice)

20 Single DB Crush Grip Curl

20 Alt. DB Slides

10 Single DB Lateral Box Step Overs (20)*

1:00 Plank Option**

-Rest 1:30 b/t Sets-

*Hold DB in the Goblet Position

**Each Set must be a different plank option…

Plank Option 1: Weighted Plank

Plank Option 2: Side Plank (L/R)

Plank Option 3: Reverse Plank

(No Measure)

Finisher

Metcon (Time)

FOR TIME

100 Russian Twists*

30 V-Ups

*Each side is 1 Rep.

(Score is Time)