Wednesday
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 – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
20 jumping jacks
5 BB Good mornings
5 kip swings
10/10 deadbugs
Review DL
Extended Warm-up
Warm-up (No Measure)
EMOM x 7
3 Deadlifts + 15 DU/5 TTB
*Goal is to build up close to the heaviest deadlift weight you plan on getting in the workout
*Alt between DU and TTB
Metcon
Metcon (Time)
For Time
15 TTB
50 DU
21 DL ((185/125)(155/105)
Into..
15 TTB
50DU
15 DL (225/155)(185/125)
Into..
15 TTB
50DU
9 DL (275/195)(225/155)
Into..
15 TTB
50DU
6 DL (315/225)(275/195)
*20 min cap
RX+
20TTB
225/155
275/195
315/225
365/255
Scaled
Less weight
100 DU
HKR