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 – CrossFit

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Warm-up

Warm-up (No Measure)

2 min cardio

Into..

10 banded goodmornings

5/5 Samson

:30 HS Hold against wall or downdog

:30 Sumo Squat hold

5 up downs

Into..

5/5 elbow punches

5 strict press

5 front squat

5 clean deadlift

Review clean and jerk

Strength

Clean and Jerk (1 x 1 )

Build to a heavy single

Not a max…87-90%

20 min clock

Metcon

Metcon (No Measure)

EMOM x 10

Min 1- 1 Round of ‘Macho Man’ (135/95)(115/85)

Min 2- 7 lateral BB burpees

Macho Man

3 Power Clean

3 Front Squats

3 Push Jerk

*Goal is to have 20-30 sec of rest
RX+

155/105

Scaled

Less weight