Announcements

CLOSED FOR LABOR DAY, MON, SEPT 2, 2024.

CrossFit VU – CrossFit

Warm up

3 rounds

5 burpees

5 OHS w/ PVC

5 kipping pull ups or RR

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
*burpees will be lateral over the bar

Scaled/Masters

40 burpees

20 DB Front Squats (any weight)

10 RR/RMU transition/pull up + ring dip

Strength

Front Squat (Every 2:00 x 7 sets
7-6-5-4-3-2-1)

Build to a heavy single