WOD

12 Rounds. Every 2 minutes For time. 200m Run 10 Pull ups

4-6 Rounds. Not for time 100m farmer carry 20 DB deadlifts 10 Half kneeling unilateral DB press each arm *choose own weights to be challenging

4 Rounds for Time 30 Burpees 800m Run

Split Jerk 5×3@65% 5×1@ 75% Overhead Squat 2-2-2-2 *3 second pause at bottom

For Time 21-18-15-12-9 Wall Balls (20, 14) Deadlifts (135, 95) Pull Ups

For Time 75 calories bike 1 mile run

1.Clean and Jerk 4×2@70% 2.AMRAP 10 20 Box Step Ups 24, 20 18 Abmat Sit Ups 16 Kettlebell Swings 53, 35

19.5 CrossFit Open Wod OR Bench press 5-5-5 Deadlift 4×5@70%

Schedule reminder: No class at 8:30am today. This year’s CrossFit Open final throwdown will kick off the first heat at 10am. Gym will be open... Read More

Don’t forget guys we will be hosting our end of the open throwdown this Saturday with the first heat going off at 10am. There will... Read More