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0830 Open to the public/members WOD.

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CrossFit VU – CrossFit

**7AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE.”

Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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: Metcon (AMRAP – Rounds and Reps)

In teams of 3, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

Rx:

GTO x45 (115/75)

Double KB Front Squat x60 (44/26)

Pull Up x90

1200m team relay (400m/per partner)

Rx+:

GTO x45 (135/95)

Double KB Front Squat x60 (53/35)

CTB Pull Up x90

1200m team relay

Scaling Options:

GTO: Power Clean/KBS

Double KB Front Squat: Goblet/Air Squat

Pull UP: Ring Row/Jumping Pull Up

1200m relay: Row 500m/AB x20 Calories

Metcon

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