MONDAY


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)

Metcon

A: Metcon (Time)

“Amanda .45”

BK: 13 – 11 – 9 – 7 – 5

Muscle Ups

Squat Snatches 135/95

or

RX: 13 – 11 – 9 – 7 – 5

Pull Ups

Squat Snatches 95/65
Rest 5 minutes, then move on to part B

Weightlifting

B: Snatch (12 minutes to Find a 1RM)

MONDAY

Monday  August 6, 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)

Metcon

A: Metcon (Time)

“Amanda .45”

BK: 13 – 11 – 9 – 7 – 5

Muscle Ups

Squat Snatches 135/95

or

RX: 13 – 11 – 9 – 7 – 5

Pull Ups

Squat Snatches 95/65
Rest 5 minutes, then move on to part B

Weightlifting

B: Snatch (12 minutes to Find a 1RM)