THIS WEEK AT 911 CROSSFIT
MAY 29TH - JUNE 2ND
SATURDAY, JUNE 3RD - 10AM CLASS WITH COACH NICOLE
MONDAY
OPEN GYM 8-11am
!!!MEMORIAL DAY!!!
THANK YOU, VERY MUCH!!!
HERO(S) WOD - CLASS @ 10AM WITH COACH NICOLE
TUESDAY
SWOD
EMOM - PUSH PRESS
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%
*** MAX OUT NEXT WEEK - PUT OFF 1 WEEK BC HERO WOD ***
WOD - 12MIN AMRAP
20 KBS-R - SINGLE (10 PER ARM) 55/35
10 BURPEE PULL UP
5 HSPU
*** BUY OUT - 800 MTR RUN W/ MED BALL 20/14 ***
WEDNESDAY
SWOD
EMOM - SQUAT CLEAN
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%
WOD - 5 RDS
15 SNATCH 95/65
25 K2OE
15 STEP UP - W/ BB 65/45
SWOD
EMOM - BENCH PRESS
1X5 @ 55%
2X5 @ 65%
3X5 @ 75%
1X5 @ 85%
2X5 @ 75%
3X5 @ 65%
WOD - 10 RDS
50 MTR SPRINT
15 KBS-A 55/35
5 TIRE FLIP
FRIDAY
SWOD
EMOM - OHS
8X3@ 85%
WOD - 20 MIN AMRAP
BUY IN - 100 MTR DB LUNGE 35/20
10 KB-R WALL BALL 55/35
10 JUMP SLAM BALL 20/15
10 FRONT SQUAT 95/65
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