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

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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