Announcements

– VU Gymnastic Clinic Part 1 April 15th – pull ups/C2B/T2B

– VU Gymnastic Clinic Part 2April 22nd – HSPU/Ring Dips

– VU Gymnastic Clinic Part 3April 29th – Bar/Ring Muscle ups

Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Emerald Coast Throwdown, June 9 is set up day, 10 & 11 are indy and team day. CFVU needs 15 Volunteers please. Athletes and volunteers please register thru the link here…—> ECT Registration Athlete/Volunteer

CrossFit VU – CrossFit

Warm Up

3/3 90 90 Hip Rotations

5 hamstring walk outs

3/3 lateral box step ups

:15 side plank each side

Barbell Prep

Strength

Back Squat (4 x 5 @ 72-75%)

20 min clock

Metcon (AMRAP – Reps)

2 min- 2 min- 2 min- 3 min intervals

rest 1 min between

Buy in:

35 DU

12 Alt Hang DB Snatch (35/25)

Max Single DB Box Step Overs (24/20) in time remaining
RX+

50/35

DBL DB Step Overs

Scaled/Masters

70 SU

10 Alt Hang DB Snatch (25/20)

Max Box Step Overs