Please note our Labor Day Schedule (September 7):
12pm: CrossFit Make-up (will be a suggested “Hero” WOD)
Don’t forget about the potluck this Friday!!
Shoulder Press, 5×5, building in weight each set, rest 1-2 minutes between sets
1 Time Thru: 4 Minute Stations for Max Reps of the Following:
- Wall Ball (20/14)
- Burpee Pull-up (Advanced: Burpee Muscle Up)
- Lunge with Plate Overhead (45/25)
- Row (Calories)*
*Notes: Teams of 2 (only one person working at a time). Sub Burpee + Ring Row if necessary, and do unweighted lunges. For Row, must switch every 20 strokes – so make them count!