CROSSFIT
Strength
Wendler Front Squat, Week 3
Using 90% of your 1RM
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: 1+ rep at 95%
Metcon
4 rounds:
10 Wall balls, 20#/14#
10 Burpees
10 Reverse sit ups
CROSSFIT LITE
“Man-eater”
10,9,8,7,6,5,4,3,2,1 reps of:
Pull-Ups
Push-Ups
Squat Jumps
BEERS AT THE PIER THIS SATURDAY
GET YOUR FRIENDS TO FITNESS IN THE PARK NEXT MONDAY
SIGN UP for JULY 4th HERO WOD (no other classes on 4th of July)