Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS are OTW and should be here before weeks end.
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

Halo

20 banded pull apart

20 banded front raise

Primer

100m run

8 S- DB Squat Clean Thruster

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Run

20 S-DB Squat Clean Thrusters (35/20)

*100m = 1 rep
RX+

10 DBL DB Squat Clean Thrusters (50/35)

Scaled/Masters

10-12 S DB Squat Clean Thrusters (any weight)

Paused Front Squat (Every 2:00 x 5 sets
5-4-3-2-1)

2 sec pause each rep

Start moderate and build (7-8 RPE)