We have 16 new BestSelfers that will be joining us in class! So excited that we have the opportunity to change their lives for the healthier 🙂 Say hi, introduce yourself and be a kind crossfitter (like you always are)
Also, the CF Open starts on Thursday, we will host the first WOD this Friday night at 6pm. All skill levels can participate, scaled, masters, RX- register at www.games.open.com
If you are not participating, come out and watch and cheer your CF friends on!
Back Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Rest as Needed Between Sets
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On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs 20/24
15 Dumbbell Front Squats 35/50 M 25/40
12/15 Calorie Assault Bike
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BestSelf
Every 2min for 5 rnds
5 DB Front Squats
THEN- on a 4:00 Clock x 5 rnds
3 Burpees
6 Box Jumps
9 Air Squats
12 Cal Row
