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

Warm-up

2 rds

3 inchworms w/ push up

3/3 t spine rotations

3/3 Cossack squats w/ OH reach

Barbell Prep

Strength

EMOM x 6

2 High Hang Snatch + 2 Snatch Balance

*technique focus

After EMOM take 7-8 min to build up to workout weight and review wall walk

Metcon

Metcon (Time)

For time

30 Power Snatch (115/85)(95/65)

20 Wall Walks

30 Power Clean

15 min cap
RX+

135/95

Scaled

less weight

halfway up wall