July 14, 2018
SCHEDULE ANNOUNCEMENT
NO KIDSFIT or OLY CLASS at 9:00am
CrossFit Classes at 8:00am and 10:00am
Gymnastics Skills:
Practice Handstands (12 minutes)
(Push ups, Holds, Walks, Freestanding, etc.)
Team WOD
Teams of 3 complete the following:
18 minute AMRAP
Part A:
Max Calorie Row
*One teammate must always be on the rower while other two athletes are working Part B.
Part B:
50 Bar Over Burpees
30 Lunge Jumps (2:1)
40 Pull ups
30 Lunge Jumps
30 Power Cleans (135/95)
30 Lunge Jumps
20 Front Squats (135/95)
30 Lunge Jumps
10 Power Snatches (135/95)
30 Lunge Jumps
*Other 2 teammates are working on this. Athletes can rotate between rower, exercises, and resting as they need to. Cannot have the same person on the rower back-to-back. Everyone must row a few calories before first person is back on again.
