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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders

MIN 2 – :40 Slow Single DB Strict Press

MIN 3 – :30 Single Unders + :30 Reverse Single Unders

MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L)

MIN 5 – :30 Single Unders + :30 Dubs or dub attempts

Strength

Push Press (5RM)

ON A 15:00 RUNNING CLOCK…

Find a 5RM Push Press

(Score is Weight)

Workout

Metcon (10 Rounds for time)

10 SETS

8 Push Press (95/65)|(65/45)

24 Double Unders

-Rest :30 b/t Sets-

(Score is Each Set For Time)