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)

400m run

250m row or 15 cal bike

5 scap push ups
5 HR push ups
5 scap pull ups
5 Kip swings
5 pull ups/ring rows

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

20 HR Push Ups

400m run

20 Pull Ups

500/400m row or 30/25 cal bike

RX +

C2B

Scaled

fewer reps

Ring Rows