Double Down

Double Tabata (16 rounds) rotating through:
Calorie Row
Ring Dips
Hang Power Cleans (75/55)
Jumping Squats

* Score is total reps between all 16 rounds
Rx+ (95/55)

Rope Climbs

15 Minutes of Rope Climb Practice

*If you have rope climbs, test max in 1 minute

Open For Evening Classes

We are open for 4:30 and 5:30 classes tonight. If you come in, drive safely!

At Home WOD

10 Minute AMRAP of:
5 Push-ups
10 Jumping Squats
15 Mountain Climbers (L+R=1)

At Home Challenge

Max Wall Squat

For fun & a gift card – Post a photo or video of your squat on Facebook & Instagram and tag @sessions6crossfit – The best photo gets a Whole Foods gift card!

6 Rounder for Friday!

6 Rounds with 3:00 on the clock:
2 Power Cleans @75%
15 Toes-to-bar
10 Wall Balls (20/14)
10 Burpees

*Rest remainder of 3 minutes. If you’re not getting 30+ seconds of rest, cut reps back. Rest ensures we’re setting up properly for each power clean.
*Score is total reps – 222 possible

*If clean % is too light, bump up to a weight that is difficult but doable and safe for a set of 2 each round.

Pendlay Row 3×10

Pendlay Row for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
*Build throughout, up to a medium/heavy set of 10

A Fun Little EMOM

12 Minute EMOM Rotating Through
50 Double Unders
15 Kettlebell Swings
15 Box Jumps
15 Push Press

*Rest remainder of each minute.
*Score is total reps – 285 Possible

Back Squat 3×10

Back Squat for load:
#1: 10 reps @ 45%
#2: 10 reps @ 50%
#3: 10 reps @ 55%

A Little Core Work

Tabata – Alternating Between:
Bird Dogs (Each side =1)
Flutter Kicks (L+R=1)
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