Announcements

BRING A FRIEND WEEK! Aug 21-26, 2023.

-Please RSVP on FB event, found in private group or on Main page.

-Have your friend do the waiver prior to showing. follow link below.

https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm Up

5/5 box step ups

5/5 Half Kneeling DB Press

5 Pause DB Goblet Squat

25 DU or SU

Barbell Prep

Strength

Front Squat (5 x 3 )

Pause 2 sec on first rep

20 min clock

Metcon (AMRAP – Rounds and Reps)

3 sets

rest 1 min between sets

AMRAP 3

7 DB Thrusters (35/25)

7 BJO (24/20)

20 DU

*pick up where you left off
RX+

50/35

Scaled/Masters

7 DB Thrusters (25/20)

7 Box Step Overs

40 SU