Thursday

16
Dec

Thursday

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

View Public Whiteboard

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