CrossFit – Fri, Jan 19


Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend:

CrossFit VU – CrossFit

Warm up


Lateral Box Step Ups

Banded Y Presses

T Spine Rotations

Barbell Prep

Metcon (Weight)

EMOM x 19:00

Min 1- Snatch Complex*

Min 2- 10 HSPU

Min 3- 15 Box Jump Over (24/20)

Min 4- Rest

*1 Snatch + 1 Hang Snatch + 3 OHS

Score: Final weight on complex

Wall Facing HSPU


10 Box HSPU or Pike Push Ups

15 Box Step Overs (20)

Cool Down

Doorway Pec stretch

Calf Stretch