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Classes are limited to 18 athletes a class. You must register to attend.
August is going to be wave Deadlifts to get something heavy in our hands, the Crossfit Total at the end of the month, general weightlifting complexes, and the large gymnastics volume in WODs. Time to shine AMRAPPERs. The skill of the month is Hand Stand Push Ups!
5.4.3 @ 68/72/76%
***So the waves go AFAP then rest as needed between waves. You do 5 reps UBN, drop bar, 4 reps, drop bar, 3 reps drop bar all at the same weight. Then you rest and repeat at the higher percentage. The goal is to complete the waves AFAP.
"The 5th Circle"
12 Double DB Front Squats @ 50/35#
***Can do double KB front squats as well
10 Bar Facing Burpees
8 Power Clean and Jerks 135/95#
***Goal is 13-15mins
***Capped @ 16mins
DO MORE. BE MORE. GIVE MORE. LIVE MORE.