* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM

** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

*** Saturday the 20th CrossFit Kids is cancelled.

WOD:

1) Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/22/16 for loading.

2) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit.

3) 10 minute AMRAP:

15 Push-ups

12 Ring Rows

9 D-Ball Over Shoulder 70/50

Extra Work:

4) Bent Over Supinated Barbell Rows: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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