Wednesday, August 19th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

For Time:

100 Double-Unders, 10m HS Walk/20m Single Arm Waiter Carry

80 Double-Unders, 10m HS Walk/20m Single Arm Waiter Carry

60 Double-Unders, 10m HS Walk/20m Single Arm Waiter Carry

40 Double-Unders, 10m HS Walk/20m Single Arm Waiter Carry

20 Double-Unders, 10m HS Walk/20m Single Arm Waiter Carry

*Double Reps for Single Unders

*Build in weight for Waiter Carry

*Switch Arms after 10m

WOD:

AMRAP in 18:00

45 Wallballs 20/14

30/24 Calorie Row

15 Deadlifts 225/155

Notes:

This triplet workout combines lighter weightlifting and heavier weightlifting with rowing for an effective combination of strength, stamina, and endurance
Looking to move a heavy-ish weight to finish out each round.
This should be a load that you could cycle for 12+ reps unbroken when fresh (Deadlifts).
Within the workout, you should be able to move the barbell for sets of 3 at minimum.

GOAL: 2-3+ Rounds

AMRAP in 22:00

22 DB Push Press

22 Calorie Row/Bike

22 Double DB Deadlifts (could also use single DB to protect lower back)

22 Lunges (optional: with single DB)

DO MORE. BE MORE. GIVE MORE. LIVE MORE.