Wednesday

4
Oct

Wednesday

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.
Closed Monday Oct 10 In observance of Columbus/indigenous people day

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 rounds
3/3 box step ups
5/5 deadbugs
10 glute bridge
5 cat/cow

Barbell Prep

Strength

Front Squat (3 x 2 )

2 x 4 @ 80%

2 x 3 @ 83-85%

2 x 2 @ 88-90%

20 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Alt DB Snatch (35/25)(20/15)

9 TTB

6 Single DB Box Step Overs (24/20)

RX+

50/35

DBL DB Step Overs

Scaled

Less weight

HKR