Friday 6/28/2018

 Friday after the 5:30 workout we will be having a cookout at the gym for Derek and Kaiti.  Bring something to drink and a side to share.  We will be grilling out burgers, chicken and hotdogs.   

Friday after the 5:30 workout we will be having a cookout at the gym for Derek and Kaiti.  Bring something to drink and a side to share.  We will be grilling out burgers, chicken and hotdogs.   

 

Warm Up / Mobility:   2 Rounds

Minute 1 - 10 Wallballs +3 Burpee

Minute 2 - 6 Cal Ski + 10 Jumping Jacks

Minute 3- 10 Mountain Climbers + 3 Broad Jumps

Strength:  Deadlift 5 x 1 @ 95% 

WOD

10 Min AMRAP

7 HSPU

8 OHS (95/65)

18 Wallballs (20/24)

*Record Rounds + Reps

*E/C Deficit HSPU + OHS 115/75)

Extra Credit

1,000m recovery row

CrossFit Heights