Announcements

• August 23– Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.
• BAF Week- AUG 25-30, Have your friend of family member sign up/waiver done, prior to BAF week please.
• We are so close to 200 google reviews! We need your help to get us there. Here is a direct link CrossFit VU · 8042 N Palafox St, Pensacola, FL 32534 or just head over to google and talk about your experience with us at CFVU.

CrossFit VU – CrossFit

Warm Up

20/16 Calorie Row

10 Plank Push Ups

10/8 Calorie Row

10 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30/24 Calorie Row

25 Push Ups

20 V-Ups or Sit Ups

1:00 rest
RX+

GHD

Scaled/Masters

AMRAP 15

20/16 Calorie Row

15 Push Ups (any variation)

10 S-Leg V-Ups or Sit Ups

1:00 Rest

Strength

Bench Press (Heavy double )

12 min clock