Announcements
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
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
:30 Bike (Easy)
:30 Bike (Legs Only)
:30 Bike (Arms Only)
:30 Bike (Mod)
2 ROUNDS
:10 Ring Support Hold
8 Ring Rows
6 Frog Jumps (Pause in Plank)
1:00 Bike (Mod-Hard)
2 ROUNDS
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)
6 Up-Downs
*Athletes — Perform all DB/KB reps on one arm before moving to the other arm
Skill
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice Strict RMU
*Strict RMU Options…
Ring Support Hold
False Grip Pull-Up
Strict RMU Transition
Negative Strict RMU
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – :45 Max Ring Muscle-Ups
MIN 2 – 10/8 Cal Bike
(Score is Total Muscle-Ups)
-Rest 3:00 b/t Part 1 & 2-
Metcon (AMRAP – Reps)
EMOM x 6 MINUTES
MIN 1 – :45 Max Up-Downs
MIN 2 – 12/10 Max Cal Bike
(Score is Lowest Reps of Up-Downs)
RMU Option 1: Strict Pull-Ups
RMU Option 2: Burpee Pull-Ups