Wednesday

9
Feb

Wednesday

Announcements

WOD Events in Feburary:
-Sat Feb 13th FBI Agent Partner wod. Free trials are welcome!
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into…

2 rounds

10 hollow rocks

8/8 groiners

5 bodyweight goodmornings

Into..

Barbell Prep for Front Squat

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squats (32X1)

*Building from Light to Moderate*

*Take from the rig or the floor

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

12 Front Squats (135/85)|(95/55)

10 lateral BB Burpees

(Score is Time)

KG BB: (70/55)|(50/35)
*barbell comes from the ground

RX+

155/105

Scaled

Less weight

KB Goblet Squats

*12 min cap

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)