Monday – 160711

IMG_6015

Announcements

  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

Bench Press
5 @ 75%
3 @ 85%
1+@ 95%
Note: Add 5 lbs to your 1RM from last cycle for calculating your weights.

WOD

3 min AMRAP of:
3 Pull Ups
6 Burpees
9 KB Swings (55/35)
rest 3 min, repeat for a total of 5 rounds

Recent Posts

Leave a Comment