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

15 Empty Bar Hang Clean and Press

:15 Second Nose & Toes Hold

Metcon (Time)

3 rounds

15 C & J (115/85)

5 Wall Walks

12 min cap
RX+

135/95

50’ HS walk

Scaled/Masters

3 Rounds

15 DB Clean and Jerk

5 Inch Worms + Push Ups

Strength

Hang Power Clean (Every 2:00 for 10:00
3 reps)