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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

10 PVC Pass Through

8 Jumping Squats

6 Up-Downs

Into…

1 ROUND*

5 Snatch Deadlift

5 Snatch Grip Press

5 Burpees

*This round will be performed with the empty BB

Strength

Hang Power Snatch (4×3)

ON A 15:00 RUNNING CLOCK…

4×3

Hang Power Snatch*

*Moderate-Heavy for all Sets

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

12/10 Cal Bike

9 Burpees Over the Bar

3 Hang Power Snatch (135/95)|(95/65)*

*Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

(Score is Rounds + Reps)