Announcements

Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

5 bootstrappers

5/5 bird dogs

5/5 SL Glute Bridge

5 Pike Push Ups

5 wide stance air squats

Barbell Prep

Strength

2022 Semifinal Barbell Complex (1 x 1)

3 Cleans + 2 Front Squats + 1 Jerk
Build to a heavy

*clean can be squat or power

20 min

Metcon

FRACTURED FRAN (Time)

5 Rounds for Time

9 Thrusters (95/65 lbs)

9 Pull-Ups
12 min cap

Scaled

Less weight

Ring Rows/Banded Pull Ups

3-4 rounds