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Strength or skill Thruster 5×5 each set starts on the floor. rest as needed between sets.

15-12-9-6 reps of Hang power clean Row (calories) Rx’d 115/85, Jacked 135/95, scale weight as needed.

For time 1000 meter row 50 Thruster 45/35 30 Pullup 50 Bumper plate pushup/strict 1000 meter row or run

Results

Friday Surprise A little skill work, a little ring work, a little barbell work and a little core work together in one nasty little conditioning WOD.  Show up and see the movements in a 3-6-9-12 rep AMRAP in 15 minutes. If you missed yesterday’s Deadlift/DB floor press WOD you can choose to make it up

DB floor press 10-10-10-10 Deadlift, all reps at 70% of 1RM 5,5,max,3,3,max Perform DB floor presses after 5’s and 3’s. Rest as needed between sets. Record load and # of reps in each “max” set.

5 rounds for time of 200 meter run 15 power snatch 75/55 7 burpee over bar Warmup:3 rounds 250 meter row 10 band good morning 10 band shoulder rollout 10 band overhead squat 10 band resist pushup 10 KB sumo deadlift high pull Cool down and additional mobility, Coach’s Choice Thursday Sneak Peek: Heavy deadlifts

HOLIDAY UPDATE: We will be closed all day Tuesday in observance of Independence Day. If you need a WOD, go run a 5K. Start a clock and drop and perform 10 burpees every five minutes until you reach your 5K distance.

Normal hours for all CrossFit classes on Monday, including morning LITE, Kickboxing, afternoon Aerial Yoga and evening Beginners. If you missed the Fab 50 on Saturday, you can give it a whirl following Saturday’s warmup, or you can do today’s scheduled WOD: Helen ++ 5 rounds for time of 400 meter run 21 KB swing