Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Scap Pull-Ups

5 Kip Swings

5/5 KB Russian Swings

5/5 KB Bent Over Row

Coach’s Note — After completion of the Warm-Up KBs go Away and Barbells come out. Go quickly into the teaching of the Deadlift

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep TNG Deadlift*

*Option for “Library TNG” Deadlift

(Score is Weight)

Workout

GET A GRIP (Time)

FOR TIME

6-9-12-15

Deadlift (315/225)|(225/155)

15-12-9-6

Bar Muscle-Up

(Score is Time)

KG BB: (143/100)|(100/70)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Ups