7 pm class will be cancelled and as of now all of tomorrow. Possible bootcamp class tomorrow in which case crossfit members will be allowed to come. Please keep checking back with us on here or Facebook for full updates on when the gym will be back up. Hoping for...
Skill Find a 3 rep max strict press WOD Partner wod One person working at a time 100 Deadlifts 135/95 100 wall balls 20/14 100 cleans 135/95 100 Box jumps 24/20 100 shoulder to overhead 95/65
Skill 5 sets 30 seconds hand stand hold 1:00 Plank holds Wod 4 rounds In 3:00 500m row Max double unders Rest 3:00
Skill Find a three rep back squat max WOD 10,9,8,7,6,5,4,3,2,1 Thrusters 95/65 Toe to bars Weighted squats 45/25
Skill Run 200m every 1:30 for 21:00 If you don’t complete the run in the 1:30 take a round off and pick back up with the program Wod 5RFT 5 burpees 10 wallballs 20/14 15 KB swings 53/35
