Announcements

• August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.
• BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please.
• We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU.

CrossFit VU – CrossFit

Warm Up

400m run

then

2 Rounds

5 Muscle Cleans

5 Push Press

5 Push Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Hang Power Cleans 155/105

6 Shoulder to OH 155/105

3 Wall Walks

1:00 Rest
RX+

185/125

30’ HS walk (15’ out/back)

Scaled/Masters

AMRAP 20

5 DB Hang Power Cleans

6 DB Shoulder to OH

3 Half WW or 6 HR push ups

1:00 Rest

Strength

Power Clean (Heavy TNG Double )

10 min clock