Announcements

– VU Gymnastic Clinic Part 1 April 15th – pull ups/C2B/T2B

– VU Gymnastic Clinic Part 2April 22nd – HSPU/Ring Dips

– VU Gymnastic Clinic Part 3April 29th – Bar/Ring Muscle ups

Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Emerald Coast Throwdown, June 9 is set up day, 10 & 11 are indy and team day. CFVU needs 15 Volunteers please. Athletes and volunteers please register thru the link here…—> ECT Registration Athlete/Volunteer

CrossFit VU – CrossFit

Warm Up

3 rounds

100m run

5/5 SL RDL

5/5 groiners

5 V Ups

:30 active bar hang

20 jumping jacks

Review TTB

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

800m run

25 TTB
Scaled/Masters

400m run

20 HKR

Finisher

4 rounds for quality

12 DB Glute Bridges

10/10 SA DB BOR