Friday – 180406

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ANNOUNCEMENTS

  • Spring Fling Registration is open!!!

SWOD

Press
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 1 reps

Working Sets
2 x 5 reps @ 75%
1 x AMRAP @ 75%

Note: The warm up sets are meant to warm you up to your working sets, not to establish a 1RM. Your 1 x1 should be less than your 75%.

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

For time:
50 Cal Row
50 Toes to Bar
50 Burpees

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