WEDNESDAY

This Saturday is Friends and Family day during the 8 and 9 class and the weightlifting class is back on at 10 am. The workout for Friends and Family Day will not be technical, so bring your friend who is sick and tired of listening to you talk about CrossFit and let them experience a workout with you.

STRENGTH:

Bench press

3/3/3/1/1/1

Go for a heavy single. This is not a 1 RM day

CrossFit WOD:

“Jackie”

1000 meter row

50 thrusters 45#/35#

30 pull ups

*** girls if you normally use 45# then do it.

Extra Credit:

5 rds:

150 meter run

20 double unders