8/13/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

“CrossFit Total”
Work up to a 1 Rep Max on All 3 Lift:
Back Squat
Strict Shoulder Press
Deadlift

*Please share the racks
*If you are not comfortable dumping weight off your back please practice with lighter weight or ask for a spot before maxing out

Bonus Challenge
For Time:
1 Mile Bike

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb
– Beth – 235# Deadlift
– Kellie – 275# Deadlift

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