Thursday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds

8 slam ball deadlift

8 slam ball BOR

8/8 plank taps

8 slam ball floor press

Review movements/demo

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

100′ sandbag carry

7 Barbell Bench Press (build each round)

10 DB BOR (athletes choice)

15/15 mountain climbers
Partner up on the bench press if big class

Cool Down

ROMWOD