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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Metcon (No Measure)

15min EMOM 30w/30r

-Dragon Flies or reverse crunches slow and controlled

-Tall box jumps 30/24 or higher. scale as needed.

– HS Holds or wall walk up to a point you are comfy upside down. scale to plank if needed
Example of dragon flies and modification:

https://youtu.be/04FvC4JcisU

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