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

AMRAP 3

3 Burpees

6 Muscle Snatch

9 lateral BB or line hops

Metcon (AMRAP – Reps)

4 sets

AMRAP 3

21-18-15-12

Lateral BB Burpees

Max Power Snatch (115/75)

Rest 1 min b/t sets
RX+

33-27-21-18

135/95

Scaled/Masters

18-15-12-9

Lateral BB Burpees/Up downs

Max BB or DB snatch (any weight)

Strength

Power Snatch (EMOM x 10
1 Power Snatch)

Build to a heavy single