Friday 6.15

CrossFit

Strength : Push Press
Find a 3 rep max

WOD : For Time
Run 800m
Row 1200m
AB 60/52 Cal

S: 400m, 800m, 40/32
L1: 600m, 1000m, 50/42

No Rx+

 

Sweat : TBD

 

The Program

1. Strength and WOD

2. EMOM 12m
3 High Bar Back Squat, 92% or higher

3a: 4×5 Straight Arm Barbell Raise, waist to shoulders and down, 3333 tempo, rest 60s
3b: 4×5 GHD Hip Extension with band tension, 5555 tempo, rest 60s
3c: 4×5 Bench Press, AFAP each rep, rest 60s
3d: 4×15 Thrusters 75/55 AFAP, rest 60s

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup