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 – CrossFit
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
Stay around 87-90%
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