Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

20 SU or DU

10 PVC Pass Thru

10 PVC Around the World

5/5 Squat Reach Up

5/5 Samson

:30 Downdog

Review Snatch w/ PVC

Strength

1 Power Snatch + 1 OHS (6 x 1)

Working sets at 70-75%

15-18 min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Hang Power Snatch (75/55)

3 OHS

30 DU

*add 3 reps to the barbell movements each round
Scaled

Less weight

30 SU