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 – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

20 jumping jacks

:30 OH Plate Hold

10 Plate Deadlifts

5/5 Samson

:30 tuck hold

Movement Demo/Practice

Metcon

Metcon (No Measure)

EMOM x 20

40 sec on/ 20 sec off

Min 1- SA OH DB/KB Lunge (athletes choice)

Min 2- Hollow Flutter Kicks

Min 3- Lateral Plate Shuffle (45#)

Min 4- 150′ SA KB/DB Front Rack Carry AHAP (Switch Halfway)

Min 5- Rest

Cool Down

ROMWOD