6min ALT EMOM (3rds)
-:30 Hollow Hold
-:20-:30 Nose & Toes
-1min REST between EMOMs-
Alt Every 90sec x 9min (3rds)
-Handstand Practice (kick-ups, holds, walks, plank, box walks)
-Rest
7rds For Time:
7 Toes to Bar
7 Strict Ring Dips
7 Deadlifts (225/155)
NO BARBELL SAT JULY 1ST. CROSSFIT CLASS AS NORMAL
Box Squat 3 Warm up Sets (50-60-70%) -then- 5 sets of 4 reps All sets at 75% 1RM Should have two- three reps left in the tank. Or same weight as 9/22 8min AMRAP 12 V-Ups 16 Alt. Front Rack Lunges (115
Limited schedule THIS Friday & Closed Saturday Friday Oct. 6th: 9am & 12pm only Saturday Oct 7th: CLOSED 10 Rounds For Time: 200/180 Meter Row 15 Push-ups 10-9-8-7-6-5-4-3-2-1 Deadlift(225/155) Mobil
