Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

Row or Bike 1 min

5 bootstrappers

5 inch worms

Row or Bike 1 min

5/5 Samson

5/5 Shoulder Taps

Row or Bike 1 min

5 jumping air squats

Primer

5 cal row or 4 cal bike

7 WB

5 cal row or 4 cal bike

3/3 DB OH Lunge

Metcon (AMRAP – Rounds and Reps)

2 sets

AMRAP 4

12/10 Row

10 WB (20/14)

Rest 2:00

AMRAP 4

10/8 BIke

4/4 S- DB OH Lunge (35/25) Alt Sides per round

Rest 2:00
RX+

30/20

50/35