CrossFit – Tue, Aug 13

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

AMRAP 6

3 up downs

5/5 Glute Bridge

7 Turkish Sit Up w/ Plate

Metcon (AMRAP – Reps)

4 Rounds

1:00 DB Snatch (35/25)

1 min rest

1:00 Burpees over DB

1 min rest

1:00 DB Goblet Lunge Steps

1:00 rest
RX+

50/35

Scaled/Masters

less weight

Cool Down

400m walk or 3 min bike/row

Stretch Low Back/Glutes/Shoulders