6.27.16

 In W.O.D.

Announcements

July 4 WOD in the Park
We are celebrating America’s day with a bang! It’s WOD in the park time gang.
9am – Heritage Park
BBQ after at the box
Please bring a side dish
Friends and family welcome!
This will be the only scheduled class for the day.

CrossFit Mayday – CrossFit

View Public Whiteboard

Warm-up

5x

50 M Run

10 Singles

Add 10 singles every time

Banded Glute bridges

Lx Ball to Glute

Front Squat (4×4)

@ 75-80% 1RM Front Squat

Metcon (AMRAP – Reps)

AMRAP 4

20 Wall Balls 20/14

5 HSPU

Rest 2 Min

AMRAP 4

15 Wall Balls

10 Push Ups

Rest 2 Min

AMRAP 2

Accumulate max effort DU

Recent Posts