Fryerday

CrossFit

Friday

Pairs Wod

3rft: Capped 15mins

50 thrusters 95/65 max Mod

30 Deadlifts 225/155 max Mod

5 Rope Climbs/ 18 Strict Pullups

2) . BB Acc Amrap 15mins

15 UB Bicep Curls

15 Rev Flys

15 Tricep Pull Down

15 Kneeling Strict press

10 Hammy Drops

CF Performance

Friday

EMOM x 5

1) 3 Back Squats 87% (racks)

2) Box Jump

3) 3 Squat Snatch 155/105

4) 10 Strict Press 75/55

5) Rest

2) 5 Slow Rounds

7 Kipping Pullups

5m HSWalk Prac

Fitness Fridays 6:30pm

Amrap 10minuts

50 Double Unders

25 Air Squats

15 Burpee

Amrap 10minuts

10 Cal Row

10 Wall Ball

10 V-Snaps