Announcements
- NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
- 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!
- 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
3-6-9
Burpees
Air Squats
Ring Row
Metcon (Time)
For time
40 jumping lunges
30 burpees to target 6″
20 C2B
20 burpees
20 jumping lunges
10 C2B
14 min cap
RX+
20/14lb vest
BMU
Scaled/Masters
40 lunges
30 burpees
20 pull ups
20 lunges
20 burpees
10 pull ups
Strength
Metcon (AMRAP – Reps)
EMOM x 12
Alt movements
1 set strict pull ups
8 DBL DB Rows