WOD: #friday…cause you know this man With a 30:00 Running Clock: 30 Power Cleans (135/95) [115/75] RX+155/105 Non Barbell – DB Power Cleans 50/35lbs 30 Chest to Bar Pull Ups *Scale to Pullups or Bent Over BB Rows 30/18 Calorie Echo/AAB *Row/Ski/Erg Bike 43/30 Cal
WOD: AMRAP 3 3 Burpee Pullups (Rx+ Burpee Bar Muscle Ups) 6 Wallballs 20/14lbs Rx+30/20 2:00 Rest AMRAP 4 4 Burpee Pullups (Rx+ Burpee Bar Muscle Ups) 8 Wallballs 20/14lbs Rx+30/20 2:00 Rest AMRAP 5 5 Burpee Pullups (Rx+ Burpee Bar Muscle Ups) 10 Wallballs
WOD: AMRAP 12 5 Burpee Pullups Rx+Ring or Bar Muscle Ups (whatever keeps you moving) 10 Alternating S-DB Hang Clean and Jerk 50/35 Rx+70/50lbs 10 Alternating S-DB Goblet Lunge Steps 50/35 Rx+70/50 STRENGTH: Deficit Deadlift 2″ (No deficit if compromises form) Every 2:00 for 10:00
“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.