We hope to see you at Fridays After Five tonight!
Also, please RSVP HERE to our 7 Year Anniversary Party! We need numbers for food, so please RSVP as soon as you can. We hope that you all can make it!
STRENGTH
OTM 5: Deadlift x 5 (around 65-70%, same weight for all sets)
Notes: if you are unable to maintain perfect reps throughout the EMOM, drop the weight. All reps should be touch and go each set.
WOD
Level 1
3 Rounds for Total Time (including rest):
- Dumbbell Snatch x 12 (6/side, as heavy as possible)
- Ring Row x 12
- Burpee x 12
- Rest 1 Minute
Level 2
3 Rounds for Total Time (including rest):
- Power Snatch (95/65) x 10
- Pull-up x 15
- Bar Facing Burpee x 15
- Rest 1 Minute
Notes: 2-footed takeoff and landing on bar burpees. If space is an issue, do lateral facing burpees instead.
ANNOUNCEMENTS
- Fridays After Five: July 8 – see you there!
- CF CVILLE 7 Year Anniversary Party!! RSVP HERE – we need numbers for food : )
- Ladies Night – WOD and Wine: July 22
- Yoga for CrossFit and Recovery with Leslie: July 24
275×3/295/315
9:18 rx