Announcements

Closed Monday Sept 6th in observance of Labor day.
9/11 we will be doing the 20 year anniversary memorial WOD. It is a partner wod! Let’s get sweating and remember the fallen, the heroes and all the innocent people we lost that day.
Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

200m Run @ Mod Pace

7/7 DB Deadlifts

7/7 DB Upright Row

7/7 DB Arnold Press

7 Box Jumps

Workout

Metcon (Time)

FOR TIME

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)|(35/20)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (Weight)

FOR QUALITY

10 Alt. DB Turkish Get-Ups (Athlete Choice)*

30 DB Slides

10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.

(Score is Weight)