21
Oct
Friday
Announcements
Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7
20 SU
10 Superman
5/5 Worlds Greatest
5 Snatch DL
5 BTN Snatch Push Press
10 hollow rocks
Review Snatch
Strength
Snatch (1 x 1)
Build to a heavy single
Stay between 80-85%
20 min clock
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Scaled
60 SU
Less weight