Friday (2020JUN05)- WOD

Warm-up:

EMOM 9

Min 1: 45 sec Cardio – DU/SU/High knees

Min 2: 45 sec Thrusters ( pvc) 

Min 3: 30 sec Hollow Rocks

Focus: 

EMOM x 9

1. 5-8 OHS
2. 5-8 Dead lifts
3. 5-8 Jerks

 

WOD: 26 mins

6 min Amrap

12 Situps

8 Pull ups  

6 Clean & Jerk 155/105#

 

Rest 4 Min

 

6 Min Amrap

12/9 cal Ski Erg

10 OHS 95/65#

 

Rest 4 Min

 

6 Min Amrap

15 Deadlifts 155/105#

15 Front Squats #155/105#

15 Shoulder to Overhead 155/105#

 

Recovery:

ROMWOD

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

890 0043 7297

 

10:00am

CrossFit WatchTower

853 3123 9093

 

1:30pm

Neuse River CrossFit

853 3123 9093

 

3:45pm CrossFit Kids

Steph & Jen

871 7883 7483

 

 

4:30pm

CrossFit Indestri

878 8946 0114