WOD

Announcements


Closed Saturday September 29th so we can can attend the Pensacola Beach Brawl. Come support all the CrossFit VU athletes this weekend. All the workouts, both Saturday and Sunday, start at 9 AM. Hope to see you all out there!

CrossFit VU – CrossFit

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Metcon

Metcon (AMRAP – Reps)

8 Minute Alt. EMOM

Turkish Get Ups, 1-3 Reps each arm

Ball slams 14-20 Reps

Men: 44 lb./ 30lb

Women: 26 lb./20lb
Rx+

Men: 53 lb. TKGU

Women: 35 lb. TKGU

Metcon (AMRAP – Reps)

8 Minute Alt. EMOM

Wall balls, 10-15 Reps

Assault Bike, 7-10 calories

Men: 20 lb.

Women: 14 lb.
Rx+

Men: 30 lb WB & 11 or more cals

Women: 20 lb WB & 10 or more cals

Metcon (AMRAP – Reps)

8 Minute Alt. EMOM

Box Jump Overs, 8-10 Reps (24″/20)

Rower, 8-12 Cals
Rx+

Men: 30″ BJ & 13+ Cals

Women: 24″ & 13+ cals

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