Wednesday, July 6th

Classes are limited to 18 athletes a class. You must register to attend.

CROSSFIT

STRENGTH:

Bench Press

Build To A Heavy Set of 3

Then…

1x3 @ 90% of Heavy 3

1x3 @ 80% of Heavy 3

WOD:

20:00 AMRAP

30 Double Unders

100m DB/KB Farmer Carry 50’s/35’s (If raining 1:00 Hold)

30 Double Unders

20 DB Shoulder-To-Overhead

30 Double Unders

30 DB Front Rack Walking Lunges

GOAL: 3-5 Rounds

SCALING:

DOUBLE UNDERS

-Reduce Reps

-45 Single Unders

:30 Time Cap

FARMER CARRY

-Reduce Load/Distance

-1:00 Hold

SHOULDER TO OVERHEAD

-Reduce Reps/Loading

-Push-Ups

FRONT RACK WALKING LUNGE

-Reduce Distance/Loading

-30 Step Back Lunges

COMP:

Do As Rx

______

CASH OUT

Strict/Kipping HSPU

Every 2:00 x 7 Rounds

18/14 Calorie Row

Max HSPU

*If want make it a deficit HSPU

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

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