6:30 a.m. Comp Class
THAPSACUS PADDAN ARAM DOPKA
40 min AMRAP - Teams of 2
300/270 Cal Echo Bike Buy-In
Then:
40 Wall balls 30/20
10 RMU
20 Over Head Squats 155/125
2 legless rope climbs/Pegboard Climbs
8:30 a.m. Regular CrossFit Class
THAPSACUS PADDAN ARAM DOPKA
30 min AMRAP - Teams of 2
200/150 Cal Echo Bike Buy-In
Then:
40 Wall balls 20/16
20 Ring Rows
20 Over Head Squats 95/65
2 Rope Climbs/Pegboard Climbs
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