Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
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

100m Run

10 Kip Swings

5 Burpees

10 Air Squats

100m Run

5 Strict Pull Ups

5 Burpees

10 Jumping Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

12 Pull Ups

9 Lateral Bar Burpees

6 Front Squats 155/105

Rest 1:00
Rx+

15 Pull Ups

12 Lateral Bar Burpees

9 Front Squats 185/135

Scale/Masters

15 Bent Over DB Rows 35/25s

12 Burpees

9 DB Front Squats

Strength

Power Clean + Front Squat + Jerk (EMOM x 10
1 Complex (1+1+1))

Build across the 10 sets