Wednesday

2
Nov

Wednesday

Announcements

Hero Week Nov 8-13. Open Monday-Thursday. Closed Friday Nov 12th. Then we Murph on Saturday until we are done! We will be closed Monday, Nov 15th.
Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min couch stretch each side

1 min downdog stretch

Into..

AMRAP 5

5/5 Cossack Squats

5/5 banded strict press

10 banded high pull

5 squat jumps

5 Sumo Good mornings

Into..

Equipment prep/demo

Practice round

5-7 reps of each mvmnt

10 cal row/bike

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
*Start at different spots if it’s a big class

55lb for female

Scaled

Less weight