August 30, 2019

QuickFit

Warmup:
400m Run
2rds
5 Strict No Jump Burpees
10 KBS – American

WOD:
15min clock
3rds
400m Run
10 Devils Press ( 45/30)
Remaining Time: Max MB2T

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 Dynamic Pushups
5 High Box Jumps
5 Hang Cleans + 5 Jerks (Build)

Strength: DB Bench
All Levels: 4 x 4 (Straight)
*Weight from 8.16.2019
**Slight incline

Choose Your Own Adventure

WOD:
10 – 9 – 8 – 7… 1
Hang Clean (115/85)
Jerk
1 – 2 – 3 – 4… 10
Box Jump (24/20)

Flex:
4 x 8 DB Hang Cleans (50/35)
*Unbroken
4 x 8 Arnold Press (Build)
1 x Max Banded Hammer Curls
*Just the band. No dumbbells.