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
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