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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A: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

15/13 Calorie Row

8 – over the erg Burpees
Rx+

20/17 Calorie Row

12 – over the erg Burpees

Scaled Option

10/8 Calorie Row

5 – over the erg burpees (stepping allowed)

** must jump with a 2 foot take off over erg for RX. No skipping or stepping unless you need to scale down.

2 min to transition/rest

B: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

7/7 DB HC to OH 50/35#

10 Pull-ups
RX+

C2B pull-ups

Scaled

DB HC or snatch @ 35/20#

Ring Rows or assisted pull-ups

2 min transition/rest time

C: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

10 RKBS 53/35#

10 Hollow Rocks
RX+

70/53 or 44# RKBS

Scaled

RKBS @ 44/25

Hollow Hold Only for 20-30 sec

2 mins to transition/rest

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