Announcements
Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge
CrossFit VU – CrossFit
Open Gym
Metcon (No Measure)
40 min running clock
*Work on your skills technique
*Ask coaches for guidance
Warm-up
Warm-up (No Measure)
3 SETS
:30 row or bike (increase pace every round)
20 shoulder taps
20 SU or DU
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
Min 1 – :45 Max Plank
Min 2 – :45 Max Cal Row or Bike
Min 3 – :45 Max Double Unders/SU
MIn 4 – Rest
(Score is Lowest Round of Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
ROMWOD