CROSSFIT

Skill

MONKEY RINGS!!!

Strength

Deadlift

3×5

5×1

3×5

**Increasing weight for all sets**

MetCon

“Tabata Mashup”

Rowing

Pullups

SA Snatches (35/50#)

HSPU

Tomorrow morning will be our last Outdoor Bootcamp of the season!!! Where has time gone?!?

And you know what else… It’s FREE and open to ANYONE!!! Invite any of your family and friends to join us on our last outdoor workout of the year!

Where: Smithdale Park (Formerly Vialoux Park)
When: 530/630am (60 Minute Class)

Bring a mat, skipping rope, water bottle and a smile!!

CROSSFIT

Accessory

Rotator Cuff 3×8

Strength

Push Press 4-4-4-4

MetCon

4 Rounds For Time of:

50 Double Unders

10 Deadlifts (155/225#)

CROSSFIT

Mobility

Hips/Quads

Skill/Strength

DB Split Snatch (Per Side) 5-5-5-5-5

Split Snatch 5-5-5-5-5

MetCon

Drop Ladder 10-1 For Time of:

Hang Squat Clean (95/135#)

Bar Over Burpees

T2B

CROSSFIT

Mobility

Hips

Strength

Pause Back Squat 7×3

1st Squat – 5s Pause

2nd Squat – 3s Pause

3rd Squat – 1s Pause

MetCon

500m Row

150 Wall Balls (W:14/9 M: 20#/10)

500m Row

CROSSFIT LIFT

EMOTM 10 Minutes of:

-10 Bench Press (65/95#)

*25 Pushups

EMOTM 10 Minutes of:

-10 Bent Over Row (65/95#)

*25 Ring Rows

EMOTM 6 Minutes of:

-10 Push Press (65/95#)

*25 Suicide Pushups