Announcements

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.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

1-2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)