JULY 3RD… LIMBO BETWEEN THE 1ST & 4TH
Ah Friday! Usually we would be looking forward to this as we would have a rest day tomooroow but nooooo. we had to go and switch up the program. I wanted to be able to share in the celebration of the 4th of july so yesterday we had a rest day. I know I’m messing with your schedule but one main component of CrossFit is be ready for anything “General Preparedness” and “Constantly Varied” so heres a bit of that for you..
Buy In:
play the song “Roxanne” by the Police and out of your chair every time the word Roxane is said do a push up… Able bodies can join in but do a burpee every time you hear it and run on spot in between.
Focus: Ogar Strong Phase 2
|
Reps |
Sets |
Load |
|
| Weighted Push Ups |
10 |
3 |
HAP |
| Pullups |
Max Effort |
3 |
|
| Weighted Ring Rows |
10 |
3 |
HAP |
WOD:
15-12-9
Bench Press 185/135
Power Clean 75/55
DB SH. Press 35/20
Cash Out:
1 mile wheel for time!
Enjoy and Carlos Terrazas tested this out to put up a mark to beat of 19:00 exactly!
go get it!
Stouty
