Option 2 – WOD

8 Rounds for Time:
10 Burpees
20 Sit-ups
10 Box Jumps
10 Hang Kettlebell Snatch (5R+5L) (50/35)

Important Reminder

Please be sure to stay outside the gym until the previous class exits. This does not mean when they’re cleaning up. The entire previous class must exit before you enter- no exceptions. We have a limited capacity due to regulations. If all of our athletes don’t abide by this rule, we risk being shut down or fined.

CrossFit Total Tomorrow!!

We are testing back squats, strict press, and deadlifts tomorrow. Hydrate, eat well, and get ready to crush all the weights!

10:00 WOD

10 Rounds, 2 Minutes on the Clock:
10 Air Squat
10 Sit-ups
20 Double Unders

*Score is total reps – 550 Possible

Endurance WOD(7:45am)

10 Rounds, 3 Minutes on the Clock:
15 Air Squat
15 Sit-ups
25 Double Unders

*Score is total reps – 550 Possible

Just Some More Gymnastics

For Time:
50 Pull-ups
*Every time you break, 10 burpees & during transition
50 Push-ups
*Every time you break, 10 burpees & to close out workout

Muscle-up Practice

10-15 minutes to drill bar or ring MUs

Option B:
5 Rounds
5 Strict/Banded Pull-ups
15 Push-ups

6 Round Shoulder Burn

6 Rounds for Time of:
10 Strict Press @60%
10 Overhead Dumbbell Lunge (35/25)

Rx+ Dumbbell @50/35

Deadlift 5-5-5-3-3

Deadlift for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 85%
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