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)

10 PVC Pass Thru

10 PVC Around the World

3/3 Squat Reach Up

3/3 Samson

:30 Downdog

Review Snatch w/ PVC

Strength

1 Power Snatch + 1 Snatch Balance + 1 OHS (5 x 1)

15 min

75-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

‘The Chief 2.0’

5 rounds

-rest 1 min between rounds-

AMRAP 3

3 Power Snatch (115/85)(95/65)

6 Push Ups

9 Air Squats
RX+

135/95

Scaled

Less weight

Plate push ups