THURSDAY

Don’t forget to register for the Open!! Check out the details HERE and sign up. We are all going to be doing the workouts posted on the games site. If you want to take the judge’s course and help with judging, please do so! And just a reminder about the double under seminar. I need to know who is interested so I can get in touch with Punk Jump rope and get the details as far as how many they need to sign up in order to come in and do this. The cost is $50 and it will be for 2 1/2 hours either on a Saturday or Sunday.

STRENGTH:

Back squat

1 x 6 @ 70%

1 x 5 @ 75%

1 x 4 @ 80%

1 x 3 @ 85%

CrossFit WOD:

50 cal row

40 situps

30 push press 95%/65# RX+ 115#/85#

20 box jumps 24″/20″ Rx+ 30″/24″

10 burpees

20 box jumps

30 push press

40 situps

50 cal row