Monday

17
Oct

Monday

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 – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS…

:45 Row for Cals (Mod Pace)

10 Alt. Long Reverse Lunges w/ PVC Pass

10 Behind Neck Wide-Grip Presses

:15 Wide Grip Elbow Roll Forward Hold

:15 Wide Grip Elbow Roll Back Hold

:15 Wide Grip OH Active Hold

Strength

Overhead Squat (5×3 @ Mod-Heavy)

*Bar comes from the rack. Option to increase weight for final 2 sets.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Overhead Squats (135/95)|(95/65)*

15/12 Cal Row

*Option for Front Squat

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

550/300 Alt. Box Step-Ups (20)*

Week 3 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)