Wednesday

Announcements

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)

Halo

Into..

250m row

5/5 Samson

5/5 Step Ups

10 KBS

Into..

Review Barbell Lunge

Strength

Back Rack Lunge (4 x 10)

Reverse lunge…5 reps per side

Moderate weight

Metcon

Metcon (Time)

For time

1k Row or 60/40 cal bike

50 KB Box Step Ups (53/35)(35/26) (24/20)

50 KBS (53/35)(35/26)

15 min cap
RX+

70/53

Scaled

Less weight

Fewer reps