The Bod Pod will be back this Saturday at SinCity CrossFit starting at 8am! Also the skin caliper retest will be at 11am! Put your name on the sign up sheet here to reserve your time!
Work Out of the Day
1 rep max thruster
then,
For time:
15 thrusters, 135/85lbs
200m run
20 thrusters, 95/65lbs
400m run
30 thrusters, 65/45lbs
800m run
Post load and time to beyond the whiteboard.
Metcon Workout
“Run Squat”
4 rounds for time of:
400m run
50 air squats
Post time to beyond the whiteboard.
Work Out of the Day Strength Every 90 seconds x 6 sets Power Clean + Hang Clean + Front Squat Workout AMRAP x 16 MINUTES 150m Run 10 Front Squats 155/105 150m Run 7 Hang Power Clean 150m Run 5 Power Cleans *Row 200m or Bike 450m
Work Out of the Day 3 Rounds In 2 Minutes Complete 200m Run Then AMRAP Burpees Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Shoulder to Overheads 115/75 Rest 1 Minute In 2 Minutes Complete 200m Run Then AMRAP Double Unders Rest 1 Minute RX+ S20 Ladder 115/75, 135/85, 155,95
Work Out of the Day Happy 4th of July !! Class times today are 6am,7:30am,9am,10:30am As an individual or Teams of two “Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees
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