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

100m row

10 push ups

200m row

10 step ups

300m row

Metcon (AMRAP – Reps)

4 rounds

3 min on/1 min off

400/350m Row

15 HSPU

Max DBL DB Box Step Ups (24/20)(35/20)
RX+

20 HSPU

DBL DB 50/35’s

Scaled/Masters

350/300m row

20 push ups

Max S-DB Box Step Up (any weight)

Strength

Push Jerk (Heavy Double )

12:00 clock