Announcements

1. NEW TSHIRTS AND CROP t’s/TANK TOPS have been ordered with a few extra in ea size.
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

3-6-9

Burpees

Air Squats

Ring Row

Metcon (Time)

For time

40 jumping lunges

30 burpees to target 6″

20 C2B

20 burpees to target 6”

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