Join us between 4:30 and 7:30pm for Open Gym. You can work on anything you’d like, including making up a workout you missed from the past week:
- Front squat 5-5-5-5-5 then 3 x max consecutive HSPU
- “Kelly” 5 rounds for time of: 400m run, 30 box jumps (24/20″), 30 wallballs (20/14# to 10/9′)
- Complete 6 rounds for time of: 30 sec deadlift (60%), 30 sec rest, 30 sec burpees, 30 sec rest
- AMRAP in 8 minutes of: 5 thrusters (135/85#), 10 T2B. Rest 8 min. AMRAP in 8 min of: 1 rope climb, 10 burpees
- Deadlift 6×3 then 10 minutes of walking lunges
- Partner Interval AMRAP in 15 min of: 15 Russian KBS (70/53#), 10 x 10yd shuttle run
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Santiago
7 rounds for time of:
18 DB hang cleans (35/20)
18 pull ups
10 power cleans (135/95)
10 HSPU
CFE @ 6:30am
21min Partner AMRAP
Partner A
*400m Run
Partner B
*15 Box Jumps (24/20″)
*15 KB High Pulls (53/35#)
…Then Switch.
Whoever or Whomever (?) finishes first, gets to rest.
Hey John, don’t forget to turn on the air today, it’s going to be a hot one.
CFE
10rds
Murray (500m row, step-up)
Craig (500m row, step-up)
14ish rds
Nikki (300m run)
Lindz (row/run)
11+15
KTS Rx
Jenn Rx
12
Drake Rx
Robert Rx
11ish
Jen C Rx
Catherine Rx
Cindy Rx