WOD
Level 1
AMRAP 9:
- Ring Row x 10
- Burpee Box Jump (18/12) x 10
- Dumbbell Push Press x 15
Rest 4 Minutes
AMRAP 9:
- Goblet Squat x 12
- Dumbbell Snatch x 12 (6/side)
- Row x 150m
Level 2
AMRAP 9:
- Chest to Bar Pull-up x 10
- Burpee Box Jump (24/20) x 10
- Shoulder to Overhead (95/65) x 10
Rest 4 Minutes
AMRAP 9:
- Front Squat (95/65) x 12
- Dumbbell Snatch (55/35) x 12 (6/side)
- Row x 150m
Notes: Pace this one at 85-90%. You can help maintain an even pace by breaking up the movements into manageable sets rather than pushing to the redline on any given set.
ANNOUNCEMENTS
Schedule Updates
- Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
- Our Competition Class will occur every Sunday at 4pm
4+6 rx
3+23 rx
*2nd amrap first
3 + 16 (reg. PUs)
3 + 14 Rx
*2nd AMRAP first
4+4 @ 55# and reg. PU’s
4+9 @ 65# and 25# and 35# DB’s
oops, I mean 25# (R) and 30# (L) DB
AMRAP 1: 3 + 10 @85#, Burpee Box Step Ups, Regular Pull Ups
AMRAP 2: 2 + 24 @85#, 45#
I think that’s right…
4+2, 4+4
4 + 11 (reg pull ups, burpees are definitely done more carefully!)
3 + 10
I believe this is correct!