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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Metcon

Warm-up (No Measure)

5 BB Goodmorning

3/3 worlds greatest

5 BB Strict Press

3/3 Cossack Squats

5 BB Deadlift

3/3 T Spine Rotation

5 BB Back Squat

3/3 Staight Leg Kicks

5 scap pull ups

5 kip swings

Review BBMovements

Take 8-10 min to build up in weight/practice gymnastics

Warm-up

Eye of the Tiger (AMRAP – Reps)

‘Eye of the Tiger’

2 sets

1 min on 1 min off (each movement)

Max back squats @ 50% 1RM

Max Power Clean and Jerks

Max Pull Ups

Max deadlifts

Max burpees

Rest 2 min b/t sets
RX+

55%

BMU

Scaled

Less weight

Ring Rows