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

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 15

Climb the Ladder

10 Burpee Box Jump Overs 24/20″

15 Pull Ups

20/30, 30/45, etc…

-One athlete works while one rests, switch any time

Strength

Back Squat (Every 3:00 for 12:00
10 reps)

Set 1-2 light

Set 3-4 working weight