Friday

15
Sep

Friday

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)

3/3 box step ups

5 BB Goodmornings

3/3 Samson

5 BB Strict Press

3/3 Straddle Toe Touch

5 BB Front Squat

Barbell Prep

Strength

Clean and Jerk (3 x 2 )

Working sets at 75-80%

20 min clock

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps

1:00 max thrusters (75/55)

1:00 max Power Clean

1:00 max Box Jump (24/20)

1:00 max TTB

Rest 1 min b/t rounds
RX+

95/65

Scaled

Less weight

HKR