No 6:30pm at Canal Park

Reminder : No 6:30pm at Canal Park on Friday for next 4 weeks.

 

Saturday throws down @ 10:00am at both locations for “16.2”. Come in and join the fun!!!

 

 

FRIDAY

 

BootCamp Sprint

WARMUP: 5m AMRAP, escalating reps by 1 rep
Air Squats
Hollow Rocks
Push-ups

 

1. Thruster Party
E45S for 8 Rounds : 5 Thrusters, from floor, heaviest able UB

 

rest 5 minutes

 

2. Conditioning

Row 600m
50 Situps
50 Pull-Ups
Row 600m

 

12 minute Time Cap

 

 

CrossFit

 

Strength : Bench Press
Find a 2 rep max

 

 

WOD : 7 Rounds
7 Ring Dips
7 Power Snatch 115/75
1 Wall Climb
1 Rope Climb / 5 Strict Pull-Ups @ CP

 

S: 5 Rounds, 65/45, 5 Ring Rows
L1: 95/65

 

Rx+: 135/95