Announcements

Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

:30 row or bike

3/3 Half Kneeling SA DB Press

:30 row or bike

10 hollow rocks

:30 row or bike

10 supermans

Review BB Complex

Strength

Strict Press + 2 Push Press (1 x 1)

Build to a heavy

15 min

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
12/10 cal bike

Scaled

HKR

Less weight