Announcements

BRING A FRIEND WEEK! Aug 21-26, 2023.

-Please RSVP on FB event, found in private group or on Main page.

-Have your friend do the waiver prior to showing. follow link below.

https://app.wodify.com/Waivers/SignWEntry.aspx?Token=DE94E5369CA6382EADCEDA95104D04BD0BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm Up

2 min row or bike

3 rounds

5/5 banded strict press

10 banded pull aparts

5 jumping air squats

:15 tuck hold

Review DB S2O

Metcon (Time)

5 Rounds

500m/400 Row or 1.2/1 km Echo Bike

20 Abmat Sit Ups

6-9-12-15-18 DB S2OH (35/25)

1:00 Rest

30 min cap

*score includes rest
RX+

50/35

Scaled/Masters

5 rounds

400/300m row

15 Ab mat sit ups

3-6-9-12-15 DB S2O (25/20)

1:00 min rest