Thursday, November 9, 2017

8
Nov

Thursday, November 9, 2017

CROSSFIT

Warm-Up/Skill

6 Min TABATA

Leg Raises

Russian Twist

Strength

Front Squats

5 @ 65%

5 @ 75%

5+ @ 85%

WOD

“GRACE”

30 Clean & Jerks

RX+ – 165/115

RX – 135/95

Scaled – 95/65

Novice – 65/35

 

BOOTCAMP

Skill

Ring or Straight Bar Dips

3 sets of 4 dips -3 Sec Decent

(Find hardest scale)

 

WOD:

5 Rounds For Time:

10 Burpee Pull-Ups

10 Slam Balls

10 Box Jumps

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