DE – UPPER


Announcements

Schedule change:

Beginning 6/19
No 5:00am class
7:30am class added
ROMWOD every Friday @630pm

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Strict Press

12 min EMOM of:

3 Strict Press @75%

*No Bounce. No Legs

*Stick to percentage!

Accessory

B: Metcon (No Measure)

Banded Straight Arm Pull Down

4 x :40/:20

OH Banded Tricep Pull

4 x :40/:20

Metcon

C: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
BK: 20# Weighted Vest

DE – UPPER

DE – Upper  June 30, 2017


Announcements

Schedule change:

Beginning 6/19
No 5:00am class
7:30am class added
ROMWOD every Friday @630pm

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Strict Press

12 min EMOM of:

3 Strict Press @75%

*No Bounce. No Legs

*Stick to percentage!

Accessory

B: Metcon (No Measure)

Banded Straight Arm Pull Down

4 x :40/:20

OH Banded Tricep Pull

4 x :40/:20

Metcon

C: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
BK: 20# Weighted Vest