Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
- Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
- 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.
CrossFit VU – CrossFit
Warm up
2 min Bike or Row
2 rounds
10 banded good morning
5 scap pull ups
5 kip swings
Review movements
Metcon (AMRAP – Rounds and Reps)
4 sets
AMRAP 4
25/20 Cal Bike
15 KB Swings 53/35
5 Bar Muscle Ups
1:00 rest
*Pick up where you leave off
Rx+
25/20 Cal Bike
20 KBS
10 BMU
Scale/Masters
18/15 Cal Bike
15 KB Swings 35/26
10 Ring Rows
or
5 Jumping BMU/CTB/Pull Up