Announcements

Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike or Row (Increase pace every :30 starting at 50% effort)

Into…

2 rounds

8/8 Split Squat

5 Slow RDL (empty BB)

Into…

2 rounds

:30 hard bike/row

5 DL (with weight)

5 sit ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40/30 Cal Bike or 50/40 cal row

30 Sit-Ups

20 Walking Lunges

10 deadlifts (185/125)(155/105) or less

(Score is Rounds + Reps)
RX+

225/175

Scaled

30/20 cal bike 40/30 cal row

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10 Slow Barbell Curls

10 Slow Bent Over Rows

(No Measure)