CROSSFIT

Lift

EMOTM 20 Minutes of:

1 Clean & Jerk @ 80%

MetCon

10 Minute AMRAP of:

15 DB Thrusters (20/35#)

30 Double Unders

CROSSFIT

Strength

Front Squat 2×6, 2×4, 2×2, 4×1 (Heavy Single NOT 1RM)

MetCon

17 Minute AMRAP of:

50 Air Squats

15 Power Snatches (75/115#)

5 Ring Muscle Ups

BOTB III Photo Galleries updated, and stay tuned for details to our annual BOTB III BBQ happening this Saturday!!!

CROSSFIT

Strength

i) Bench Press 1RM

ii) Bent Over Row 6×5 (Ascending)

MetCon

7 Rounds For Time of:

7 T2B

7 Pushups

7 Box Hops (24/30″)

10am – Plyometrics – Jumps – Coach Hugo

11am – Technique & Movement – Back Squat/Pistols – Coach Hugo

12pm – Olympic Lifting – Complexes – Coach Hugo

Heats for 17.4 will start at 6pm beginning with the “Weekly Bullfiight”, and will run every 8 minutes until everyone has been judged.  They will be based on a first come first serve basis so be sure to come early if you have plans for this evening!!!