Monday 7.9

Monday 7.9

MONDAY

CrossFit

Strength : Front Squat
5-4-3-3-3

WOD : 3 Rounds
20 Bar Facing Burpees
9 Front Squat 155/105

S: 95/65
L1: 135/95

Rx+: 185/135

 

Sweat

Core Work : 10m AMRAP
10 Barbell Rollouts
10 Bar Facing Burpees
Rest 30s

Conditioning : 5 Rounds, each round 2:30 AMRAP with 1:30 rest
20 KB Swing 53/35
20 Air Squat
20 Jumping Pull-ups

 

The Program

1. Strength and WOD

2. EMOM 14m
O: 12 KB Swing heaviest possible
E: 12 Overhead Squat 135/95

rest 3 Minutes then

3m AMRAP
Deadlift 315/225

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.

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