Announcements

Beach wod This Saturday, July 16th @9am. BEACH WOD will be located past portofino resort, 4th HUGE parking lot where snorkel reefs are.
GYM closed for USAW CERT

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

1 min row or bike

15 DU or SU

10 tuck ups

2 rounds

1 min row or bike

5 inchworms

5 KB DL

5 KB High Pull

Review movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

50/40 cal row

50 DU

50 ab mat sit ups

Rest 3 min

AMRAP 13

50/35 cal bike

50 RKBS (53/35)(35/26)

50 up downs
RX+

70/53

Scaled

100 SU

Less weight