19 May WOD- Saturday, May 20

Posted at 20:00h in WOD by

Announcement! Effective immediately we now have a 1pm All Levels CrossFit Class 5 days a week! (Monday- Friday). See our schedule here.

Want a 4pm weekday class? Please fill out this 1-question survey HERE.

8:30am Lite N Tite
Strength:

    Seated DB press
    4 x 12-15

WOD:

    Offense/Defense – 3rds of each
    Offense:Buy-in of
    21 Wall Balls
    15 Push ups
    9 Pull ups
    AMRAP Burpees

    Defense: 750m row

9:30 and 10:30am Regular CrossFit
Strength:

    10 min to find
    1RM of Power Clean + Hang Power Clean

WOD:

    3 min AMRAP
    Burpee C2B Pull-ups

    3 min rest

    3min AMRAP
    8 DB Power Cleans
    8 Front rack DB Lunges
    *pick load

    3 min rest

    3 min AMRAP
    Burpee BJ Overs (24/20)

    Partner up and share equipment- one goes while other rests.

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