FFL WOD

9
Sep

FFL WOD

Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

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Partner Metcon

Metcon (Time)

9/11 Memorial WOD

Teams of 2

2001m row

Into..

9 rounds

11 DB Thrusters (35/20)(25/15)

11 Ab Mat Sit Ups

11 HR Push Ups

11 Box Jump (24/20)

Into..

2001m Row

*split reps as needed

35 min cap
RX+

50/35

HSPU

TTB

Scaled

Less weight

Step ups