8:30 a.m. CrossFit
Partner WOD
25 Minute AMRAP
50 Wall Balls 20/14
50 Calorie row
50 Push Jerk 95/65
50 Double Unders (each) or 75 Singles (each)
6:30 a.m. Comp Class
Partner WOD
120 Wall Balls 20/16
120 Calorie Row
Rest 3 minutes
3 Rounds
15 Strict HSPU
15 DB Hang cleans 50's/35's
50 Double Unders (each)
Rest 1 Minute
3 Rounds
15 HSPU
15 DB Shoulder-to-Overhead 50's/35's
50 Double Unders (each)
Rest 3 Minutes
120 Calorie Row
120 Wall Balls 20/16
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up