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

3:00 on any machine

into

Burgener Warm Up

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

Climb the Ladder

50 DU

4 Overhead Squats 95/65*

*increase by 4 each round
Scaled/Masters

50 SU

75/55 or less

Strength

1 Squat Snatch + 1 Hang Squat Snatch (EMOM x 8
1 complex
Every 2:00 x 8:00
1 complex)