Announcements
Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – :40 Single Unders*
MIN 2 – 10 Cossack Squats + 10 Slow Air Squats
MIN 3 – :40 Inchworm + Push-Up
MIN 4 – 8 Barbell Deadlifts + 8 Barbell Muscle Cleans
*Switch to DU in the Second Round
Strength
Back Squat (5-5-3-3-3*)
*Start Moderate and Build to Moderate Heavy
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders
*Bar comes from the floor.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)