12 July 2017 12 July 2017
Wednesday 12 July 2017 '12 July 2017'

***Just a reminder folks! Couple changes for the week****

Wednesday there will only be a 0900 class instead of 830/930 with Annette!

Wednesday evening Roy will be coaching all the classes!

Friday evening Coach Adam will be back to coach the evening classes!

Saturday we are closed for the CrossFit Weightlifting seminar!
http://crossfitweightlifting.com/

Please bear with us this month as we are extremely low on coaches.  The next few month are looking awesome as we have several people getting their level ones!!!

Warm up
AMRAP 6:00
5 Pull Ups/ring rows
10 Air Squats
15 Calorie Row

Lift
Sumo Deadlift
Every 90 seconds for 10 sets
3resp @ 65% of 3RM
Speed Work
No Bounce – Silent

WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60

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