Friday

Announcements

If you got a American flag Crossfit T Shirt please pay by the end of the week and let a trainer know you got one.

Workout

WARM-UP

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Push Ups

5 Negative Push Ups

10 DB Deadlifts

WORKOUT

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

Scale run to 600 or 400M

(Score each round)

FINISHER

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)