* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) Front Squat: 7 reps Every 2:30 for 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago.

2) Back Squat: 7 reps Every 2:30 for 4 sets

Start at your last Front Squat weight. Build as heavy as deemed fit. Goal should be to work heavier than 4 weeks ago.

3) 10 minute AMRAP:

10 Clean and Jerk 95/65

10 Pull-ups

Extra Work:

4) Face Pulls: 100 for time

Break up anyway you want.

5) Kipping Ring Dips: 10 minutes Practice

Work on the skill.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments