June 13, 2017


How was your "Filthy Fifty" time?? Close to 30 min??

Let's try a little heavy lifting today... 

Warm Up:
Row 1000m
EMOM for 5 Min 
3 Pull Ups 
10 Slam Balls (15/10#)

Today is not Timed and there is no RX. Work through these lifts and take your time. The weights listed are "suggested" and you are encouraged to go heavier! Run 200m or Bike 15 calories between each lift. Bench can be done in any order due to lack of benches :) 

**Warm Up each lift with lighter weight that does not count towards your reps! 

50 Back Squats (155/115#)

25 Power Cleans (135/95#)

25 Bench Press (??)

25 Push Press (125/85#) (do not leave ground) 

50 Deadlifts (185/135#)

**Saturday we will have CrossFit Class at Recoil at 8am.  Beach BBQ will be held at Bolsa Chica State Beach, lifeguard tower will be announced Saturday morning! So excited! 

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