Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
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

2 rounds

100m run

5/5 SA RR

5 BB Hang Squat Cleans

Metcon (Time)

3 rounds

400m run

3 Rope Climbs

9 Squat Cleans (155/105)

18 min cap
Scaled/Masters

3 rounds

400m run

6 strict pull ups

9 DB Front Squats (35/25)

Strength

Metcon (Time)

For time

15 reps @ 50% 1RM

10 reps @ 65% 1RM

5 reps @ 80% 1RM

1:00 rest

then..

3 attempts at a 5RM

12 min cap
Pick weights you can do the 15/10/5 in 1-2 sets

Front Squat (5RM )

from the floor