Wednesday

9
Feb

Wednesday

Announcements

WOD Events in Feburary:
-Sat Feb 13th FBI Agent Partner wod. Free trials are welcome!
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

100m Run (INCREASING PACE)

10 SB Deadlifts

10 Scap Push-Ups

Into…

2 ROUNDS

:30 Bike (INCREASING PACE)

10 SB Push Press

5 Push-Ups

:30 Plank

Workout

Metcon (Time)

5 SETS FOR TIME

200m Run

15 Hand Release Push-Ups

20 Slam Balls (30/20)|(20/10)

15/12 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Total Time)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back.

**Plank on hands.

(No Measure)