Thursday

Announcements

“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 BIke @ Start Light-Mod Pace

5/5 KB Bent Over Row

5 Up-Down to Target

10 Alt. KB Horn Taps

*Increase the pace on the bike each round

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict RMU or Strict False Grip Ring Row

Immediately Into…

ON A 5:00 RUNNING CLOCK…

Practice Connecting RMU Together via Kipping or Transition Work

(No Measure)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR REPS

40/30 Cal Bike

Max Reps Unbroken Ring Muscle-Ups or Ring Rows*

15 Burpee to Target

:30 Single KB Front Rack Hold (R) (70/53)|(53/35)

:30 Single KB Front Rack Hold (L)

30 Alt. KB Horn Taps (Elbow Plank)

-Rest 2:00 b/t Sets-

*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.

Target is 6″ above standing reach

(Score is Total Reps of MU or RR)

KG KB:(32/24)|(24/16)

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