Thursday 6-9-16

Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us

We are open this afternoon!!     12 min to complete 4×4 Weighted Pull Ups 4×4 Weighted Dips 0:00 – 5:00 Buy in – 100 D/U ..then.. AMRAP 12 OHS 95/65 8 Box Jump Overs 24″/20″ 5:00 – 8:00 rest 8:00 – 13:00 Buy in – 100 D/U …then.. 8 OHS 115/85 8 Box Jump…

CrossFit Total 15 min to establish your 1RM Back Squat Push Press Deadlift

Sumo Deadlift 6 sets of 5 20 min EMOM Min 1- 18/14 cal row Min 2- 15 Deadlifts 155/105 Min 3- 12 Ring Dips Min 4- 8 kneelng bar roll outs

Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes. Strength/Skill – Deadlift 12 min AMRAP ascending ladder of 2-4-6-8-10-12…… of: Burpees Box Jumps Power Cleans Box Jump height & Weights will be assigned by division

Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press