Friday

13
Oct

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

5/5 worlds greatest on box

Barbell Prep

Strength

Clean and Jerk (1 x 1 )

2 x 1 @ 85-88%

2-3 x 1 @ 90-95%

20 min clock

Metcon (Calories)

AMRAP 18

80 WB (20/14)

60 Alt DB Snatch (35/25)

40 Box Jump Overs (24/20)

20 HSPU

Max Cal Row in time remaining (goal is to have 90 sec- 2 min on the cardio)

RX+

50/35

100-80-60-40

Scaled

less weight

box HSPU

step overs

fewer reps

Metcon (Calories)

AMRAP 18

80 WB (20/14)

60 Alt DB Snatch (35/25)

40 Box Jump Overs (24/20)

20 HSPU

Max Cal /Bike in remaining (goal is to have 90 sec- 2 min on the cardio)