WORKOUT OF THE DAY, JULY 19TH 2019


Published July 18, 2019


Friday 7/19 Class schedule:  6, 7, 8, and 9am CrossFit Class and Open Gym (No Open Gym from 10-11am today),  4pm and 5pm only.  

Please take a look at the Schedule section of website for our hours the next few weeks as we accomodate coaching schedules during summer break.  

Thank you Gilmore Ohana for the amazing new mural!!

WOD:

#Scarface (15 Min Cap)

6 Rounds: 

8 Power Snatches (115/85) *Scale to 95/65lbs

8 Lateral Barbell Burpees

BeachFit wil do:

6 Rounds

16 Plate Ground to Overhead (45/35lbs)

8 Plate Burpees

RX+ Version:

#Scareface

2 Rounds:
8 Power Snatches (155/105)  
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (135/95)  
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (115/85) 
8 Bar Facing Burpees

CASHOUT:

#Skills and drills

On the 2:00 x 7 Sets:

25' Handstand Walk  *Scale to Bear Crawl 50'

3 Ring Muscle-Ups  *Scale to 5 Strict Ring Dips or 10 Bench Dips

1 Squat Snatch or 4 DB Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

 


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