THIS WEEK
AT 911 CROSSFIT
JUNE 26TH
- JUNE 30TH
SATURDAY,
10AM CLASS WITH COACH NICOLE
***DON'T
FORGET ***
JULY 8TH 10AM WOD AT VISTA VIEW PARK
WOD + BBQ
$20
DONATION FOR SPECIAL COMPASS
MONDAY
SWOD
EMOM - FRONT SQUAT
8X3 @ 85%
WOD - 3 ROUNDS
BUY IN: 400 MTR RUN WITH 2 PLATES - GRIP - DO NOT
HOLD THRU HOLES - 35/15
20 KBS-A
20 SINGLE ARM KB THRUSTER (10 PER ARM) 55/35
20 PULL UPS
400 MTR RUN
TUESDAY
SWOD
EMOM - DEADLIFT
8X3 @ 85%
WOD - 12 MIN AMRAP
5 DEADLIFTS
135/105
10 HRPU
5 BACK SQUAT
135/105
10 SIT UPS
RUN 200 MTRS WITH PLATE 45/25
WEDNESDAY
SWOD
E2MOM - CLEAN & JERK
1X8 @ 55%
1X6 @ 65%
1X4 @ 75%
2X2 @ 85%
2X1 @ 95%
WOD - 20 MIN AMRAP
1 WALL WALK
5 MAN MAKERS
20/15
10 WALL BALL
20/14
15 KBS-R 70/55
THURSDAY
SWOD
E90S - BENCH PRESS
8X5 @ 80%
WOD
5 HSPU
10 GOBLET SQUATS
15 RING DIPS
20 OHL
25 T2B
20 OHL
15 RING DIPS
10 GOBLET SQUATS
5 HSPU
BUY OUT: ROW 2000 MTRS
FRIDAY
SWOD
E2MOM - SNATCH & HANG SNATCH
8X3 @ 85%
WOD
*** 5 BURPEES EVERY 3 MINUTES ***
50 CLEANS
65/45
50 BOX JUMP
24/20
50 SDLHP 65/45
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