DE UPPER


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: Split Jerk

12 min EMOM of:

2 Split Jerk @75%

Metcon

B: Metcon (Time)

“2223 Intervals”

2:00 On / 1:00 Off

2 Rope Climbs

10/7 Cal Row

Max Reps OHS 155/105

4th round extended to 3 minutes

Go until 75 reps of OHS are complete

Scale:

5 Pull Ups

10/7 Cal Row

Max reps OHS 95/65

DE UPPER

DE Upper  August 11, 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: Split Jerk

12 min EMOM of:

2 Split Jerk @75%

Metcon

B: Metcon (Time)

“2223 Intervals”

2:00 On / 1:00 Off

2 Rope Climbs

10/7 Cal Row

Max Reps OHS 155/105

4th round extended to 3 minutes

Go until 75 reps of OHS are complete

Scale:

5 Pull Ups

10/7 Cal Row

Max reps OHS 95/65