Strength
Every 3:00, 5 Sets
5 Strict Press
1-2) 70-75%
3-5) 75-80%

Superset Accessory (3+ out of 5)
25 Underhand Banded Pullaparts

Conditioning
AMRAP 12
200m Run
8 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
4 Wall Walks (FX: 2)

Join us today at 9 AM for our Masters CrossFit Games Send-off for Kate!
She leaves next week to compete and we want to lift her up and celebrate all her hard work!
*We will have ONE 9 AM WOD (no 10 AM class)*
Drop-ins are welcome!

CrossFit Games Send-Off for Kate Currie
2 Rounds of 1:30 on/:30 off w/ Partner – Split Reps Any Way
1) AMRAP Calorie Bike
2) AMRAP Burpees
3) AMRAP Calorie Row
4) AMRAP Wall Balls (20/14)
5) AMRAP Calorie Ski
6) AMRAP Box Jumps (24/20)
7) AMRAP 50′ Shuttle Runs
*Score is total reps

Strength
Every 2:00, 3 Rounds
1) 15/15 Single Dumbbell Row
2) 15/15 Elbow Supported Banded External Rotation
3) :30-:45/:30-:45 Side Plank

Conditioning
3 Rounds for Time:
75 Double Unders (FX: 60)
30 Sit-Ups (FX: 20)
15 Toes to Bar (FX: 10)
*13:00 Cap

Strength
Every 2:30, 6 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
1-2) 65-70%
3-4) 70-75%
5-6) 75-80%
*Reset b/t Power and Squat Snatch

Conditioning
For Time:
21-15-9
Jump Squat
Power Snatch
*10:00 Cap
FX: (75/55) (95/65) (115/80)
RX: (95/65) (115/80) (135/95)
RX+: (95/65) (135/95) (155/105)

Sign up for Core-Flex – tonight at 5:45 PM!

Strength
Every 2:30, 4 Sets
10 Hip Thrusts (50-60% of 1RM Back Squat) +
:30 Weighted Plank

Conditioning
AMRAP 20
500/400m Row (FX: 400/300m)
400m Run (FX: 300m)
25 Line Facing Burpees (FX: 20)
*RX Min: 3 Rounds