Wednesday

Announcements

First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP 6

5 BB RDL

5/5 bird dog

5 pike push up

5 super man

10 hollow rocks

Strength

Deadlift (1 x 3 )

15 min clock

Build to a heavy triple…85-90%

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 min cap

Scaled

Less weight

Pike Push Ups

Box HSPU

Seated Strict DB Press

Finisher

Metcon (Time)

For time

50 V Ups
Scaled

Alt V Ups