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0830 Open to the public/members WOD.

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CrossFit VU – CrossFit

**7AM On Ramp**

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 under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!

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Metcon (Time)

Please reserve your spot for class. Size of class will determine what we do.

Week 8: Strict Press and WOD

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CrossFit VU – CrossFit

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Shoulder Press (2-2-2-2-2)

15-18mins to strict press

90% 3×2

95% 2×2 of your 1RM.

rest 90secs-2mins

Metcon (AMRAP – Rounds and Reps)

12min Ascending AMRAP

-2 Power Clean 135/95#

-25 Double unders
Power Cleans go up by 2 reps each round. Dubs stay the same. Singles is a scale down and 50 reps will be done.

RX+ 165#/115# pwr cleans/40 dubs