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
Warm-up
Warm-up (No Measure)
2 SETS…
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold
Strength
Overhead Squat (5×3 @ Mod-Heavy)
*Bar comes from the rack. Option to increase weight for final 2 sets.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row
*Option for Front Squat
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Optional Finisher
Metcon (No Measure)
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
Week 3 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)