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WOD
25-20-15-10-5 Thrusters (95/65lbs) KB swings (53,35) Bar Facing Burpees 150 m run after each round
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Class Times: 8:30,9:30
WOD ”Jack” 20 min AMRAP: -10 Push Press (115,85) -10 KB Swings (53,35) -10 Box Jumps (24,20) WOD
4 Rounds: -400m Run -20 Wallballs (20,14) -20 Deadlifts (185,135) WOD
21-18-15-12-9-6-3 - Hang Snatch (75,55) -OTB Burpees -Weighted Sit-ups (35,25) WOD
-100 DU -30 Push Press (96,65) -30 T2B -30 KB Swings (53,35) -30 Goblet Squats -800m Run -30 Goblet Squats -30 KB Swings -30 T2B -30 Push Press -100 DU WOD
500m row buy in 10-1 HSPU 1-10 Power Cleans (155,105) 500m row buy out WOD
20 min amrap: 15 burpee box jumps 15 front squats (95,65) 150m run WOD
Sport: 10-20-30-20-10 OHS (75,55) Box Steps 200m run Fitness: 400X10 -1min rest between WOD
-800m run -50 Sit-ups -40 Wallballs (20,14) -30 Burpees -20 KB Swings (70,53) -10 HSPU -800m run ** Box closed this weekend for a CrossFit L1 certification ***Any and all help to get the box prepared is appreciated following the 5:30pm WOD Friday! WOD
16 min AMRAP: -3 Squat Cleans (155,105) (115,75) -3 C2B Pull-ups (pull-ups) -6 Squat Cleans -6 C2B pulls-ups -9 Squat Cleans -9 C2B...etc |
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June 2020
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901 Brooks St.
Charleston, WV |
Telephone(304) 389-6250
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