CrossFit – Wed, Jul 10

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

3 Rounds

10 Banded Good Mornings

10 Kip Swings

10 Lateral Hops over Band

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Deadlift (245/165)

4 Bar Muscle Ups

5 DBL DB Front Squats (50/35)
RX+

315/225

70/50 KB/DB

Scaled/Masters

AMRAP 12

8 Double DB or KB Deadlifts

8 Burpee Pull Up/Ring Rows

5 DBL DB FS any weight

Strength

Deadlift (12 min clock
4-4-3-3-1-1-1)

Control the bar down on every rep