Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
2. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
3. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Warm up

2 rounds

10/8 cal row

10 shoulder taps

10 hops over rower

Review movements

Metcon (3 Rounds for time)

Every 6:00 x 3 Sets

20/16 cal row

15 Box Jump Overs (24/20″)

10 HSPU

10 SA Devils Press (50/35)

*Score time each round

*Bike 16/12 cals
RX+

Burpee BJO 30/24″

Strict HSPU

SADP 70/50

Scale/Masters:

15/12 Cal Machine

15 Box Jumps 20″

15 Push Ups

15 DB Snatch 35/25

Strength

2 Push Press + 1 Push Jerk + 1 Split Jerk (Every 2:00 x 6 sets)

Build across