WOD

Announcements

Gym Closed Saturday, July 28th for Member Appreciation WOD at Pcola Beach. We will be at the reef out passed the Portofino. Fun will start at 930am!

CrossFit VU – CrossFit

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Warm-up

Bike or Row for 2-3 minutes and foam roll lower body.

Metcon

A: Metcon (Time)

5 Rounds for Time:

50 Meter Sled Push

50 Meter Sled Pull

Men: 2x Body Weight (doesn’t have to be exact)

Women: 1.5x Body Weight
For this workout focus on good quality movement and don’t worry about the time.

20 Minute Time Cap

B: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

3 Dumbbell Man-Makers (35/25 lbs)

6 Strict Pull-Ups

9 Burpees
Rx+

50/35 lbs.

Man-Makers

https://www.youtube.com/watch?v=iMNnvhg1JcM

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