Announcements

Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

12/10 Cal Bike

10 Broad Jumps

8 Barbell RDL

*We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS.

Strength

Metcon (Weight)

EVERY 2:00 x 5 SETS

2 Deadlift

+

2 Hang Power Cleans

*Start Moderate, build to Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS ON A 3:00 RUNNING CLOCK…

35/28 Cal Bike*

Max Hang Power Clean (155/105)|(115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

*2:00 Max time on Bike.

(Score is Lowest Reps)

KG BB: (70/47.5)|(52.5/35)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (L)

1:00 Elbow to Instep (L)

1:00 Elbow to Instep (R)

2:00 Pigeon Pose (R)

(No Measure)