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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Warm-up

Warm-up (No Measure)

200m run

5 push up downdog

5 jumping air squat

5/5 straight leg kicks

:30 plank

Barbell Prep

Strength

Hang Power Clean + Jerk (5 x 1 )

70-75% 1RM C & J

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m run

9 Deadlift (135/95)(95/65)

7 HPC

5 S2O
RX+

155/105

Scaled

Less weight