Thursday

3
Nov

Thursday

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds

:30 active bar hang

5/5 SL Glute Bridge

:30 plank

5/5 SA Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Manmakers (athletes choice) Row L + Push Up + Row R

5/5 SL KB/DB RDL (athletes choice)

10/10 Russian Twists w/ Slam Ball

2-3 Rope Climbs
Split up and start in different spots

Scaled

Supine to Stand

SA Ring Rows

Cool Down

ROMWOD