WOD

Announcements

CFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL.
Please arrive around 8:30am and the heats will start at 9am. Hope to see everyone there! Lets promote some fitness for all!

CrossFit VU – CrossFit

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Warm-up

Jump on bike or rower for 2-3 minutes. Start foam rolling lower body.

Weightlifting

Back Squat (6 x 5)

Build to a heavy set of 5. Not a maximal load today.

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

DB/KB Bent Over Single Arm Row x 8 each

Single Leg RDL x 8 each (with offset load on Barbell)

Turkish Get Ups x 3 each side
*offset load means only 1 plate on your barbell.

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