CrossFit – Mon, Jul 14

Announcements

August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.
BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please.
We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU.

CrossFit VU – CrossFit

Warm Up

200m run

then

2 Rounds

8 Hollow Rocks

8 Muscle Cleans

8 Front Squats

Metcon (Weight)

Every 5:00 for 30:00

200m Run

10 Lateral Bar Burpees

10 Toes to Bar

1 Clean Complex*

*Clean Complex = 1 Power Clean + 2 Hang Squat Cleans

Build to a moderate heavy…technique focus
RX+

10 burpees to 12” target

10 GHD w/ 14/10 med ball

Scaled/Masters

Every 5:00 for 30:00

200m Run

8 Burpees

12 Ab Mat Sit Ups

8 DB Power Cleans

8 DB Front Squats