14
Dec
Tuesday
Announcements
Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
3:00 Bike
2 ROUNDS
15 Jumping Jacks
12 Lunges
6/6 SA Bent Over Row
Into…
2 ROUNDS
12 Hollow Rocks
10 Goblet Lunges
6 Ring Rows
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
10 Chest to Bar Pull-Ups
20 DBL DB Suitcase Lunge (50/35)|(35/20)
10 Chest to Bar Pull-Ups
(Score is Rounds + Reps)