6
Dec
Tuesday
Announcements
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
50′ high knees
50′ butt kickers
50′ toy soldiers
50′ bear crawl
50′ high skips
Into
1 round
KB Farmers Carry (bring them out to the start line)
250m row
200m run
5 slam balls
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
150’ Farmers Carry AHAP
500/400m row or 30/20 cal bike
15 slam balls (30/20)(20/10)
400m run
Scaled
Less weight
Finisher
Metcon (Time)
For time
100 Russian Twists w/ slam ball
5 min cap