Bring A Friend to CrossFit and Yoga Day is only a day away.  Be ready for a good workout with good friends.  Right after the Yoga class, we will have our member’s appreciation party.  We have two fun games with prizes!   Bring food to share.  We will have the grill going with sausages and such.

Friday’s WOD:

Skill:

Double Unders:  5 attempts at max in one minute. Rest one minute between. Work on the skill.  If you are already fabulous at them (ie: you can easily do 75+ in one minute, do triple unders).  For those of us that are unsafe to be jumping anything, 3 attempts at max burpees in one minute.  Rest two minutes between.

Conditioning:

5 Rounds

8 Hang Power Snatch (wt: 43kg/30kg, Rx+: 50kg/35kg)

15 Wall Balls (20lbs/14lbs)

AFTER ALL FIVE ROUNDS: 30 Push Ups

*Your time includes the push ups.  Scale the weight as needed.

Categories: CFSL BLOG

1 Comment

Brian Young · July 16, 2015 at 9:03 pm

Hi Ruth.

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