Announcements

BRING A FRIEND WEEK! Aug 21-26, 2023.

-Please RSVP on FB event, found in private group or on Main page.

-Have your friend do the waiver prior to showing. follow link below.

https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm Up

20 banded pull aparts

5/5 squat reach ups

20 banded Y press

5/5 lunge w/ twist

20 banded front raises

Barbell Prep

Strength

1 Power Snatch + 1 Squat Snatch (Build to a mod/heavy )

15-18 min

Metcon (Time)

For time

10-1

Power Snatch (75/55)

OHS

11 min cap
RX+

95/65

Scaled/Masters

9-1

PS (65/45)

OHS