CrossFit – Fri, Jan 16

Announcements

DATES TO REMEMBER

Bring A Friend (BAF) week Jan 26-31
Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event coming soon)
Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.

3 rds: w/ empty BB

5 FS

5 PP

5 BORs

5 lateral burpee over bar

then Barbell warm up/BMU & pull up progressions

6-5-4-3-2-1 for time

-Cluster 135/95#

-C2B Pull ups

-BBJs 24″/20″

RX+:

7-6-5-4-3-2-1 reps

165/115#

BMU

Scaled:

95/65# or less

Ring rows or pull ups

BBJ scale height as needed
16min Time Cap

Coach-led