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 rounds

50’ Bear Crawl

50’ High Knees

50’ Butt Kickers

50’ High Skips

2 rounds

5 scap pullups

5 kip swings

10 plate G2O

Review DB Snatch/BMU

Primer

2 rounds

100m run

5 BMU/C2B/PU/RR

3/3 DB Snatch

Helena (Time)

3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
15 min cap

Scaled/Masters

3 rounds

200-400m run

12 C2B/Burpee PU

21 DB Snatches 35/25

Finisher

AMRAP 6

15 Ab mat sit ups

20 banded pull aparts