Wednesday

16
Nov

Wednesday

Announcements

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
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 min row

(Stand up out of the way after)

Into..

AMRAP 6

5/5 90/90 Hip rotations

5 scap pull ups

5/5 worlds greatest

5 muscle clean

5 front squat

5 push press

Into..

Thruster review

Strength

Thruster (1 x 3)

Build to a moderate 3 rep thruster (from the ground)

12 min clock

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*If it’s a big class partner up and stagger start

15 min clock

Scaled

RR/Jumping Pull Ups/Banded

30-40 thrusters