Announcements
Closed Saturday Dec 4 for JingleBell Jam
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
ONE ROUND CHIPPER STYLE
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 Slam Balls (30/20)|(20/10)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls
(Score is Total Time)
KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/47.5)|(52.5/35)
KG SB: (15/10)|(10/5)