Thursday

17
Nov

Thursday

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

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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