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

10 jumping air squats

100m run

5/5 cossack squats

100m run

Strength

Back Squat (1RM!)

18 min

Metcon (Time)

5 rounds

100m run

2 Wall Walks

10 DB Snatch (50/35)*doesn’t have to be alt

10 min cap
RX+

25′ HS walk

70/50

Scaled/Masters

5 rounds

100m run

20 sec plank hold

10 DB Snatch (35/25)