Wednesday

7
Dec

Wednesday

Announcements

Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 5

5 scap pull ups

10 halo band glute bridge

5 empty BB RDL

20 SU or DU

10 step ups (5 each leg)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8

Min 1- 5 RDL + 5 kip swings

Min 2- 10 Halo band march + 10 halo band skater jumps

*mod weight for RDL

*Afterwards start building up for deadlift

Metcon

Metcon (AMRAP – Reps)

4 sets

On a 3:00 clock

9 Deadlifts (225/155)(185/105)

50 DU

9 Pull Ups

Max Box Jumps in time remaining

-Rest 1 min between sets-

Score is total Box Jumps
RX+

275/195

C2B

Scaled

Step ups

Less weight

100 SU

RR