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

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Metcon (AMRAP – Reps)

AMRAP 17

40 Bar Facing Burpees

30 Power Clean (95/65)

30 Bar Facing Burpees

30 Power Clean ( 1 35/95)

20 Bar Facing Burpees

30 Power Cleans (185/135)

10 Bar Facing Burpees

Max Power Cleans (205/145)
RX+

115/85

155/105

205/145

245/165

Strength

Front Squat (Build to a heavy single )

12 min clock