16
Feb
Wednesday
Announcements
WOD Events in Feburary:
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!
St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Scap Pull-Ups
10 Barbell Good Mornings
10 Tuck-Ups or V-Ups
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 150m row + active stretch
MIN 2 – TTB practice + 3 DL
*Build up each set up to workout weight for DL
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15 Toes to Bar
15 Deadlifts (185/125)|(135/105)
500m row or 30/25 cal bike
(Score is Time)
KG BB: (100/70)|(70/55)
RX+
225/155
Scaled
Less weight
HLR/Reverse Crunch
200m run
*22 min cap