DE LOWER


Announcements

Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!!
#SwoleAndFlexy

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat

12 min EMOM of:

2 Front Squat @75%

Metcon

B: Metcon (AMRAP – Reps)

With a 10 minute running clock…..

For 5 min, every 30 seconds perform:

4 Thrusters 115/85

For 5 min, every 30 seconds perform:

8 Wall Balls 20/15

Rest 2 minutes

4 min AMRAP of:

Air Squats
Score Air Squats

DE LOWER

DE Lower  August 10, 2017


Announcements

Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!!
#SwoleAndFlexy

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Front Squat

12 min EMOM of:

2 Front Squat @75%

Metcon

B: Metcon (AMRAP – Reps)

With a 10 minute running clock…..

For 5 min, every 30 seconds perform:

4 Thrusters 115/85

For 5 min, every 30 seconds perform:

8 Wall Balls 20/15

Rest 2 minutes

4 min AMRAP of:

Air Squats
Score Air Squats