Wednesday

23
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

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 banded good mornings

5/5 SL Glute Bridge

10/10 deadbugs

5 scap pull ups

5 up downs

5 tempo deadlifts (3131)

Strength

Deadlift (1 x 5)

Build to a mod 5 rep TNG

~75% of 1RM

15 min clock

Metcon

The Mule (Time)

21-15-9

Deadlift (225/155)(185/125)

Burpee Pull Up
12 min cap

RX+

275/185

Mule

315/225

Scaled

Less weight

RR/Banded