Announcements
Thanksgiving Hours
Weds 11/25- No 630pm
Thurs 11/26- Closed
Fri- 11/27 Closed
Saturday- OPEN FOR A BIG Class and team WOD!
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row
Into…
EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – :50 Row (EZ → Mod → Hard)
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row
(Score is Reps)