ME – LOWER

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: Deadlift (Pause)

3-3-3-3-3-3

*4 second pause above the knee

*Rest 90 seconds in between sets

Accessory

B: Metcon (Weight)

KB RDL’s

4 x :40/:20

Banded Wide Stance Good Mornings

4 x :40/:20

Metcon

C: Metcon (AMRAP – Reps)

2 Rounds of:

2:00 min AMRAP of:

50 Wall Balls 20/15

Max Deadlifts 185/125

– Rest 1 minute –

2:00 min AMRAP of:

30 Cal Row

Max Thrusters 95/65

– Rest 1 minute –
*Score total deadlifts and thrusters

*Short rounds. SPRINT!

ME – LOWER

ME – Lower  June 25, 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: Deadlift (Pause)

3-3-3-3-3-3

*4 second pause above the knee

*Rest 90 seconds in between sets

Accessory

B: Metcon (Weight)

KB RDL’s

4 x :40/:20

Banded Wide Stance Good Mornings

4 x :40/:20

Metcon

C: Metcon (AMRAP – Reps)

2 Rounds of:

2:00 min AMRAP of:

50 Wall Balls 20/15

Max Deadlifts 185/125

– Rest 1 minute –

2:00 min AMRAP of:

30 Cal Row

Max Thrusters 95/65

– Rest 1 minute –
*Score total deadlifts and thrusters

*Short rounds. SPRINT!