Announcements

Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

200m run

250m row or 15 cal bike

25 DU or SU

5 up downs

5 tuck ups

Review sled push

Metcon

Metcon (AMRAP – Reps)

Every 4 min x 6 rds

Rest 1 min b/t rds

Rd 1-2

500/400m row

20 ab mat sit ups

Max burpees in time remaining

Rd 3-4

400m  run

20 ab mat sit ups

Max SU in time remaining

Rd 5-6

200’ Sled Push

20 Ab Mat Sit Ups

Max Cal Bike in time remaining

RX+

DU

Scaled

Less reps

*goal is to have 1 min on the max reps