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

2 rounds

100m run

5/5 SA RR

5 BB Tall Squat Cleans

Metcon (Time)

On a 28:00 clock

3 rounds

400m run

3 Rope Climbs

9 Squat Cleans (155/105)

18:00-28:00

Build to a 5RM Front Squat *from the floor
*rope climbs should take less than 1 min

RX+

600m run

3 TNG Rope Climbs

Rd 1- 155/105

Rd 2- 185/125

Rd 3- 205/145

Scaled/Masters

3 rounds

300-400m run

6 strict pull ups/ 5/5 SA RR

9 DB Front Squats (35/25)

Front Squat (5RM)