Announcements

June 14th- 10 Year Anniversary. 8:30 WOD, men/women’s barbell raffle, 850 BBQ. Come celebrate!

July 4: Special hours 5/830am & 430pm only. Closed July 5th.

August 23- Member Appreciation Beach Hangout and game time at the Snorkel reef out past Portofino.

CrossFit VU – CrossFit

Warm Up

200m Run

then

10 Kip Swings

10 RDLs

8 Scap Pull Ups

8 Muscle Cleans

6 Kipping or Strict Pull Ups

6 Power Cleans

Metcon (AMRAP – Reps)

5 Rounds

1 T&G Set of Power Cleans (at 75% BW)

1 Max Set of Chest to Bar

Rest as needed between sets

30 min cap
RX+

RMU

Scaled/Masters

60% or less BW

BMU/Pull Ups/Banded Pull Ups/H-RR