MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M.
Strength -Power Snatches 5-5-5-5
W.O.D. -Weight….it’s running “FRAN”!!!!
21-15-9
Thrusters 95/65
Pull-ups
290m run 45/25lb plate between ever round. Weight its running Fran, get it….lol, lol!!!!
Strength/Skill – 10 R.F.T. 10 Thrusters 95/65 10 Ring Push-ups
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is tonight at 6PM. Buy in: 200 D/U 3:1 …then… 25 Back Squats 135/95 20 Burpee over bar 25 Deadlifts 135/95 20 Burpee over bar 25 Thrusters 135/95 20 Burpee over Bar 25 Deadlifts 20…
12 min EMOM 1- 2 TGU 53/35 2- 12 Weighted Hanging Knee Raises 3- 10 BB Roll Outs For time: 1200 m Run 40 S.D.H.P 115/85 30 Strict HSPU *16 min Cap*
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. Strength – Back Squat 10×3 @70% (3 Tall Box Jumps after each…
Strength: Push Press 70%x5 75%x5 80%x3 85%x3 X2 5RFT Row 250m 20 Wall Balls 20/14 20 KBS 53/35