SATURDAY

The hot weather is finally starting up!! You know what that means … bring a sweat towel to the gym along with your CrossFit gear. There’s no reason to sweat all over the gym floor. Use a towel … please !!! Also, be sure to bring your stuff home after class. I will not be saving clothes, protein shakers ect. They will all be going in the garbage. Get yourself a gym bag and keep your stuff together coming and going.

CrossFit WOD:

80 du’s

60 situps

30 pull ups

30 clean & jerks 135#/95#

30 pull ups

60 sit ups

80 du’s

WEIGHTLIFTING/OLY

1.clean pulls 5 x 2 work on speed and technique and build with each set of 2

2. hang power clean + front squat +  jerk 1 + 1 +1 x 5

3. Snatch balance – work up to a heavy double