DE LOWER

Announcements

New schedule effective 9/5
5:30/6:30am classes added
6:15/7:30am/2:30pm classes canceled
Don’t forget we have ROMWOD every Friday at 6:30pm!

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Box Squat

12 min EMOM of:

2 Box Squats @75%

+

3 Broad Jumps Max Distance

Metcon

B: Metcon (Time)

2 Rounds of:

8 Thrusters 115/85

10 Bar Over Burpees

Rest 2 minutes

2 Rounds of:

6 Thrusters 135/95

15 Bar Over Burpees

Rest 2 minutes

2 Rounds of:

4 Thrusters 155/105

20 Bar Over Burpees

DE LOWER

DE Lower  August 31, 2017

Announcements

New schedule effective 9/5
5:30/6:30am classes added
6:15/7:30am/2:30pm classes canceled
Don’t forget we have ROMWOD every Friday at 6:30pm!

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Box Squat

12 min EMOM of:

2 Box Squats @75%

+

3 Broad Jumps Max Distance

Metcon

B: Metcon (Time)

2 Rounds of:

8 Thrusters 115/85

10 Bar Over Burpees

Rest 2 minutes

2 Rounds of:

6 Thrusters 135/95

15 Bar Over Burpees

Rest 2 minutes

2 Rounds of:

4 Thrusters 155/105

20 Bar Over Burpees