June 14, 2018

*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation*

CrossFit: 

Warm Up:
Squat Prep
3rds
10 Scap Progression
:15 Weighted Lunge Hold ( R&L)
10 Thrusters (Build)

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8/8 Split Squats

WOD:
“Thirsty Thursday”
12min AMRAP
100m Run
1,2,3…Bear Complex (95/65)
*Each round add 1 cycle of the Bear Complex*

BodyFit: 228

Warm Up:
Get Your Chili Warm (3-5min)
Squat Prep
3rds
10/10 Single Arm Press
10 Plate Touches

WOD:
7rds
14 Wall Balls (20/14)
14 Cals Rower/AB
7/7 DB Snatches (50/35)
140m Run