Announcements

Memorial HERO WEEK May 22-26. 5 days, 5 Hero WODS, 5 tests of mental and physical fortitude. Closed May 27-29th in observance of our Fallen brothers for Memorial day.

Emerald Coast Throwdown, June 9 is set up day, 10 & 11 are indy and team day. CFVU needs 15 Volunteers please. Athletes and volunteers please register thru the link here…—> ECT Registration Athlete/Volunteer

CrossFit VU – CrossFit

Warm Up

2 rounds

3/3 box step ups

3/3 KB Windmills

3 jumping air squats

3/3 SA KB Bottoms Side Up Press

Barbell Prep

Strength

Push Jerk (6-6-4-4-2-2)

Building to a heavy 2

15 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 BJO (24/20)

8 SA DB/KB Hang C & J (35/25) *4 reps each arm

6 Pull Ups

Stimulus

BJO < 1 min
SA C & J < 45 sec
Pull Ups < 45 sec
Target 5-7 rds
RX+

50/35

3 BMU

Scaled/Masters

10 Box Step Ups (20)

8 SA DB/KB Hang C & J (20/15)

6 RR