Reminder that Open Gym is closed this weekend due to LV-1 Seminar! Make sure to check the board for alternate programining.
8×2 Front Squat (RPE 6-8)
13min AMRAP:
5 Power Snatch (95/65)
10 Box Jump Overs (24/20″)
15 Wallballs (20/14)
*Modify as Needed
10 Min EMOM:
2 Power Cleans each min
*may increasee weight every 2 mins
*RPE 6-8
For Time:
1 mile run
Complete 1 sprint every 3 mins for 30mins:
20/15 Cal AB Sprint
*Rest the remainder of the time
*Try to keep each sprint :90 or below
Don’t forget “NO OPEN GYM” this Saturday (7/11), we will be hosting the CrossFit LVL-1. We will have a group run for those that are interested!
10×2 Pause Backsquat
(:02 Pause in bottom each rep)
(RPE 7-8)(may increase over course of sets)
NFT:
25 Strict Pullups
50 Step Ups (100/70)(20″)
25 Strict Pullups
*12 min Time Cap
*May add weight on Pullups
14min AMRAP:
10 Russian KB Swings (70/53)
12 T2B
22 Wallballs (30/20)
