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

100m run

Review KB/Gymnastics

Primer

each partner

3 burpee pull ups

4 box step ups

5 KBS

Whiskey 9 (Time)

For Time: with a partner

800m Run

the 2 Rounds of:

-35 Burpee pull ups

-34 Box step ups 24/20″

-69 KBS 53/35#

-800m Run w/ KB 53/35#
40 min cap

RX+

Wear a vest (20/14)

Scaled/Masters

600m run

2 rds

35 up down/burpee ring row

34 box step up (20)

69 KBS (35/26)

600m run

https://wodwell.com/wod/whiskey-9/