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 6

5/5 Bird Dog

5 banded good morning

8 Kip swings

8 tuck ups

8 bootstrappers

Into..

Barbell Prep DL + Clean
After barbell prep take 8-10 min to build up to your working weight. Practice TTB & Pull ups

Metcon

Metcon (Time)

For time

21 Deadlifts (155/105)(135/95)

10 pull ups

15 deadlifts

10 pull ups

9 deadlifts

10 pull ups

Into

9 squat clean (185/125)(155/105)

10 TTB

7 squat clean

10 TTB

5 squat clean

10 TTB

18 min cap
RX+

185/125

225/155

Scaled

Less weight

RR

HKR

Cool Down

5 min roll hamstrings, low back and quads