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)

4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement)

Knees to Chest

Heels to Butt

Figure 4

Lunge with a Twist

Toe Walk

Heel Walk

4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement)

High Knees

Butt Kickers

Single Leg Hop (L)

Single Leg Hop (R)

50m Run (Light-Mod Pace)

50m Run (Mod-Fast Pace)

Into…

2-3 ROUNDS (4:00 Cap)

10 Wall Ball Push Press

10 WB Front Rack Lunges

10 Box Step Overs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

30 Wall Balls (20/14)|(14/10)

20 DB Suitcase Lunges (50/35)|(35/20)

10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 — “Chad” Extra Credit

*No Weight Vest Option today.

(No Measure)