1.7.2019

Don’t forget to bring your friends in. They are free all this week. Also, get your new to CrossFit friends into our Foundations classes that start Monday night at 5:45 PM!

SWOD
Build to a heavy Double Hang Power Clean

WOD
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
All done at 155/105

10:30 AM Monday and Wednesday Bootcamp
Warm-up: Roxanne with squats
Quick Fitness Assessment: 4 basic exercises 30 sec on, 30 sec rest Burpees, push-ups, squats and sit-ups Scores will be recorded- add up reps for total score
Bootcamp workout: 5 minute AMRAP stations with a 1 minute rest between stations
Station 1:
10 Lunges (2 for 1)
10 Shoulder taps (2 for 1)
25 Russian twists
Station 2:
10 jump squats
10 tricep dips
25 high knees
Station 3:
10 box jumps
10 push-ups
25 flutter kicks
Station 4:
10 ab-mat sit-ups
10 Inchworms
25 jumping jacks

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