Happy Birthday 37th Ash!!! 

WOD Schedule

6am, 9:30am, 12pm, 5:30pm, 6:30pm

“Power Hour” 

7:30pm

CrossFit EssentialsDay 3

7am

WOD

1.

2 sets NFT:
3-5 Wall Climbs
10 Ring Rows
10 KB snatches

2.

“Ash 37th B-day WOD”

Warm-up:

800m run

3 sets

12 Pull-ups

12 Burpees

12 KB Swings

then……………

4 cycles

AMRAP 4 min:

9 toes to bar
12 push press (115/85)

rest 2 mintues between cycles

 

“Power Hour” WOD (7:30pm only)

a)

5 sets:

Snatch 1.1
rest 2 min

b)

Snatch pull @ 90-100% of 1RM

c)

AMRAP 8min:
9 Toes to bar
6 Push Press (155/105)

 _

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