Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

3/3 box step ups

3/3 worlds greatest

Barbell Prep

Strength

Clean and Jerk (1RM!)

25-30 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

15 HSPU

10 Box Jump Overs

5 Squat Cleans @ 70% 1RM
RX+

75%

Scaled

Box HSPU

less weight

step overs