Tuesday

15
Nov

Tuesday

Announcements

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
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

25 SU(DU 2nd round)

10 RDL

5/5 bird dogs

5 up downs + step up

5 pike push ups

5 kip swings

Into..

Review DL

Strength

Deadlift (1 x 3)

Build to a moderate TNG triple

Not a max…goal is slightly above workout weight

12 min clock

Metcon (AMRAP – Reps)

4 sets

2:30 clock

12 Deadlifts (225/175)(185/125)

12 HSPU

45 DU

Max Burpee Box Jump Overs in time remaining (24/20)

-Rest 1 min between sets-

*Goal is to have ~30 sec on the BBJO

*Score is total BBJO
RX+

275/225

Scaled

Less weight

Box/Pike Push Ups

Seated Strict DB Press

90 SU

Step Overs