Wednesday

19
Oct

Wednesday

Announcements

Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 SETS (7:00 HARD CAP)

200m Run

7 Up-Downs

7 Barbell Deadlifts

7 Jumping Kip Swings

7 Banded Pull Aparts

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS FOR QUALITY

5 Perfect Kipping Chest to Bar Pull-Ups

10 Shoulders Only Butterfly Kip

5 Butterfly Pull-Ups

*Rest as needed b/t movements.

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)