Friday Workout: DL, 3 Rounds

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

1. Fridays After Five: July 8 – see you there!
2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
3. Ladies Night – WOD and Wine: July 22
4. Yoga for CrossFit and Recovery with Leslie: July 24