Wednesday

30
Nov

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

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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