20
Dec
Tuesday
Announcements
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
25 jumping jacks
:30 bike or row
5/5 DB DL
5/5 DB High Pull
8 good mornings
Review DB HPC
Metcon
Metcon (AMRAP – Reps)
AMRAP 25
50 DU
12/10 cal row or 10/8 cal bike
12 Single DB Hang Power Clean (35/20)(25/15)
*Add 2 cals/reps to row/bike & DB each round
*Split DB reps evenly between each arm
-Score is total cals + DB HPC
RX+
50/35
Scaled
75 SU
Less weight
Cool Down
1 min pigeon each side
1 min supine twist each side
1 min childs pose