Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
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

Tabata

20 sec on/ 10 sec off x 12

Alt movements/Start in different spots

Banded Good Mornings

Mountain Climbers

Shuttle Run

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 15

Partner 1- 100m run

Partner 2- Max Sandbag Over Shoulder (100/80)

*switch after each run

*score is total Sandbag over Shoulder
RX+

150/100

Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 SU or DU

10 Strict Pull Ups

20 Push ups
Scaled/Master

Banded Pull Ups/RR