Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
2. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
3. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Warm up

6 muscle snatch

12 lateral barbell hops

6 power snatch

12 up down + box step up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 BBJO (24/20)

2 Power Snatch (135/95)

8/4..8/6..ect
RX+

10 BBJO

185/125

Scaled/Masters

8 Burpee/Updown Jump/Step Overs (20)

4 DB Snatch (35/25)

8/8..8/12..8/16 ect

Strength

Squat Snatch (Every 1:30 x 8 sets
3-3-3-2-2-2-1-1 )

You can start lighter than the Metcon and build

3’s and 2’s done as singles