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)

1 min row or bike

3/3 worlds greatest

3 push up downdog

5 BB deadlifts

5 BB strict press

5 BB front squat

Review C & J

Strength

2 Power Clean + 1 Jerk (6 x 1)

15 min

75-78%

*Power Cleans dont have to be touch and go, you can take a quick reset

Metcon

Metcon (AMRAP – Reps)

Every 2:30 x 6 rounds

Rest 1 min between rounds

250/200m row or 15/12 cal bike

10 Pull Ups

Max Power Clean in time remaining (135/95)(115/85)

*Rds 4-6 switch to max S2O in time remaining and switch to TTB

RX +

C2B

155/105