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)
AMRAP x 10 MINUTES
:30 Jump Rope
5/5 Cossack Squat
10 Wall Ball Front Squat
*At 5:00 mark, swap movements to:
:30 DU Attempts
5 Kang Squats
10 Wall Ball Thrusters
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)*
Double Unders**
Immediately Into…
1 Mile Run
*Heavy WB Optional
**Unbroken DU Optional
(Score is Time)
KG WB: (9/6)|(6/5)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100-80-60-40-20
Wall Balls (20/14)|(14/10)*
Double Unders
Immediately Into…
1 Mile Partner Wall Ball Run
*Heavy WB Optional
**The Wall Ball must never touch the ground. Partner 1 Works while P2 rests or Holds the Ball. For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.
(Score is Time)
KG WB: (9/6)|(6/5)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Calf + Plantar Smash
(No Measure)