Vette City CrossFit

“Round Trip”

6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

Strength:

Power Snatch

Build to a Heavy set of 5

-Then-

“Play Ball”

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

“Crash Course”

AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Med Ball Cleans (20/14)

Strength:

Back Squats

3×5

-Then-

“Freddy Krueger”

21-15-9:
Kettlebell Swings (70/53)
Burpees

“Sweat Buckets”

For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike

“Rollins No More”

“Rollins No More”
3 Rds
12 Power Cleans
15 Box Jumps
20 Burpees
18 Toes to Bar
30 Double Under

Christmas Party @ 6pm!!!

Bring your friends and family!

Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

“Frogger”

6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttles

Don’t forget that Friday is Vette City Crossfit Party @ 6pm

We will be doing a partner WOD for anyone so bring friends and family.

See you there!

“Rugrats”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike or Row

Score is Slowest Round