*Meet at the gym at 10:30 for the workout, Cookout immediately following.
*There will be paddle boarding and/or kayaking! Bring appropriate apparel/shoes. The goal will be to stay dry, but there are no guarantees, so active swimwear or activewear that can get wet is advised.
* Cookout Location: from the side entrance of Vasona across the street from the gym, head to the bottom of the hill go left
CROSSFIT
We will be testing some max lifts this week. Please Please write these numbers down, put them in your notes, put them on the board, something! We will be doing ALOT of work off of them, and you SHOULD know your numbers!
S&P Cycle: squat- pull– press–pull– OFF
5 rounds for time:
1k row / 2500m BikeErg / 40 cal airbike
15 pullups
15 burpees
15 power snatches (75/45)
*alternate row/BikeErg/airbike however you like, but must alternate.
CSPORT
A. 4 sets (coach led, as a group):
10 squats @ 3211
1 min plank
B. AMRAP in 25 min:
10 ball slams
20 pullups
30 battle rope double wave
40 DUs
Farley run (up farley and back)
Class WOD
41:57 rxd