Happy Birthday, Brando! 

 

Warm-up: 5-15mins

3 Rounds NFT of:

12 Pass thrus

5-10 Push-Ups

:20 Static or Rocking Hollow Hold

10 alt Reverse Lunges (optional to add a little load with DBs or Plate)

 

Focus:

Clean Complex

EMOM 12

Odd Min: 

2 clean pulls

2 Hang cleans

2 front Squats

2 Cleans 

Even Minute: 30 secs

Max rep Squat Cleans

 

Bar, db’s kb’s – pvc perfect

 

WOD: 16 minutes (interval short)

4 Rounds

2min Amrap – 2 min rest

5 Devil Press 35/20

30 DU / 45 single

 

No Equipment:

Burpee squat & jump

Lat hops over object

invisible rope

 

Seated:

4 Rounds

2min Amrap – 2 min rest

5 Devil Press 25/15#

30 Battle Rope 2fers

 

Recovery:

RomWOD

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

999-1541-2275

 

10:00am

CrossFit WatchTower

940-2866-3808

 

1:30pm

Neuse River CrossFit

971-9695-6926

 

3:45pm CrossFit Kids

Steph & Jen

935-3476-9176

 

3:30pm Mobility

Shannon Ogar

960-2315-8429

 

4:30pm

CrossFit Indestri

965-7573-3131