CrossFit – Tue, Jul 16

Announcements

  1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
  2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
  3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
  4. 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!
  5. 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

30 sec on/ 30 sec off

Row

Kip Swings

Split Squats

Barbell Prep/Review Movements

Metcon (Time)

For time

10-20-30

DBL DB Box Step Overs (35/20)(24/20)

500-400-300m Row

-rest 4 min-

5 rounds

10 thrusters (75/55)

4 RMU

30 min cap
RX+

10-20-30-40

DBL DB Box Step Overs (50/35)

500-400-300-200m row

5 rounds

10 thrusters (95/65)

6 RMU

Scaled/Masters

10-15-20

Box Step Overs (any weight)(20″)

400m row

5 rounds

6 thrusters

6 pull ups/C2B + ring dip