Monday

29
Aug

Monday

Announcements

Closed Monday Sept 6th in observance of Labor day.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 Cap)

12/10 Cal Row (EZ effort)

10 Narrow Stance Squats

10 Sumo Stance Squats

12/10 Cal Row (EZ-Mod effort)

10 Wall Ball Front Squats

10 Wall Ball Push Press

12/10 Cal Row (Mod effort)

10 Wall Ball Thrusters

10 Wall Balls

*8/6 cal bike

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25/20 Cal Row

15 Wall Balls (20/14)|(14/10)

15 Box Jumps (24/20)

25/20 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25/20 Cal Row

25 Wall Balls (20/14)|(14/10)

25 Box Jumps (24/20)

25/20 Cal Row

-20:00 Time Cap-
*20/15 cal bike

Scaled

Less weight

Fewer cals

Step ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

5:00 Nasal Breathing Only Bike, Row, or Walk (EZ)

*Perform soon after finishing Straight 100.

(No Measure)

Finisher

Metcon (Time)

For time

100 russian twists w/ Wall Ball