Announcements

January Events and info

– WLC starts Jan 6th

-BAF Week Jan 27-Feb 1

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm Up

2:00 cardio

Barbell Prep

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

12 Power Snatch 95/65

12 Alternating Pistols (or Lunges)

Straight into

AMRAP 4

12 Overhead Squats (95/65)

12 Toes to Bar

Straight into

AMRAP 4

12 Power Snatch (95/65)

12 Overhead Squats (95/65)
Scaled/Masters

Power Snatch (any weight)

Front Squat

HKR

Strength

1 Power Snatch + 1 OHS (Build to a heavy set of 2 of the complex )

*drop and reset