Thursday, 1-3-20

Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run

Important Membership Change Inforamtion Strength/Skill – Push Jerk 3 RM 15min “Climbing AMRAP” 50 Squats 10 Push Jerks 95/65 50 Squats 10 Push Jerks 115/85 50 Squats 10 Push Jerks 135/105 50 Squats 10 Push Jerks 155/125 50 Squats W/ remaing time Push Jerk 175/145

“Collin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia,…

Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#

Warm up: 2rds at east pace 100m run 10 box jumps 10 wallball 5 push up “Kelly” 5RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Ball 20/14 35min CAP

Last Hero Wod for the fundraiser will be Super bowl Sunday. Mark your calendars for Sunday Funday!!! Strength 14 Min EMOM Odd – 40 D/U Even – 4 TGU 35/25 WOD Crossfit Open WOD 15.4 8 Min AMRAP 3 HSPU 3 Cleans 185/135 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans…