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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into..

:30 row or bike

5/5 Lateral SL Box Step Ups

5 KBS

5 Scap Pull Ups

5 Kip Swings

:30 childs pose w/ shoulder variation

Into..

Front Squat Prep

Strength

Front Squat (1 x 1)

Build to a heavy single

15 min clock

Metcon

Metcon (Time)

For time

50 box jumps (24/20)

50 KBS (53/35)(35/26)

50 TTB

50/40 cal row or 40/30 cal bike

15 min cap
RX+

70/53

Scaled

30-40 reps of everything

step ups

less weight

HKR