Announcements

June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate!

July 4: Special hours 5/830am & 430pm only. Closed July 5th.

August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.

CrossFit VU – CrossFit

Warm Up

EMOM x4

30 sec on/30 sec off

Row (increase effort)

Metcon (Time)

3 Rounds

12-10-8

Row For Calories

Alternating DB Snatch 50/35

2:00 Rest

18 Min Cap

*one round is the entire 12–10-8
RX+

70/50

Scaled/Masters

10-8-6

Row cals

Alt DB Snatch 35/20

Strength

Overhead Squat (Every 2:00 for 10:00
3 reps)

Building