CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upMetcon (Weight)30 Min EMOM Min 1: 20 Abmat sit ups Min 2: 10 SDHP 95/65 Min 3: 40 Double under Min 4: : 40…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upDeadliftDeadlift 68% x 5 76% x 5 82% x 5 85% x 5 92% x1+ 60% x 10MetconMetcon (AMRAP - Rounds and Reps)9 Min…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upMetconMetcon (Time)Partner Workout 800m run together Break up reps however 30 Sandbag ground to over the shoulder 100/75 80 Wall balls…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upWeightliftingMetcon (Weight)Split Jerk Split jerk review 9 Min EMOM 1 Power Clean And Split Jerk 70% of Power CleanMetcon (Time)Every 3:00…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upGymnasticsRings False grip review False grip ring rows / false grip ring pull ups/ muscle up turn oversMetconMetcon (AMRAP - Rounds…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led Warm upBike ConditioningMetcon (Calories)Bike Sprints 12 Rounds :20 on, :20 off Every 3 Rounds 2:00 to complete :20 L Sit + 12…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upWeightliftingDeadliftTempo Deadlift :05 Ascent/ :05 Descent Building to heavy set of 5 Starting at 55%MetconMetcon (AMRAP - Rounds and Reps)5 Rounds…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upMetconMetcon (Time)1200M Run 80 Wall balls 20/14 50 Abmat sit ups 50 Box jump overs 24/20 50 Ground to overhead 95/65…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upMetconMetcon (Time)50 KB Swings 53/35 200m Sandbag Carry any position Every break 12 Jumping lunges 1:00 Plank 40 KB Swings 53/35…

CrossFit Vacaville North - CrossFitView Public WhiteboardWarm-upCoach led warm upMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsBike ConditioningMetcon (Time)Bike Conditioning 4 x 30/24 Cal…