Specialty Classes this Saturday

11am – 12pm – Intro to Olympic Lifting – Register under the Specialty program for that day versus CrossFit.
12pm – 1pm – Squat Clinic – $10 (Free for Unlimited members) – Purchase a clinic here. Register under the “Black” program versus CrossFit.

Additional Warm-up

5 Rounds of:

• 5 Wall Ball
• 5 Toes 2 Bar

Focus on the form, efficiency of the movements.

Strength / Skillwork

Bench Press (Do after WOD)
5-5-5-5-20
50-65-80-85-50%

Bicep Curls Strict
5-5-5

WOD

“Helen”

3 rounds for time:

• 400m Run
• 21 KBS 55/35#
• 12 Pull-ups

Elements

For time:

10 Scissors – Leg Lifts – Oil Drills
20 Ring Rows
30 Burpees
40 American KBS, 30/20#
50 Calorie Row