Friday – 7/5/19

Back East CrossFit – CrossFit

Notes:

If you are feeling beat up from the week or just from the hero workout we did yesterday come in and work through the recovery workout to help heal the body.

If you feel good and were able to rest and recover enough, or you didn’t do yesterdays workout you have the option of choosing a workout you may have missed this past week or the option of doing the workout posted for the gym today.

Open gym hours only today from 9am to 12 pm.

Recovery Workout

Metcon (No Measure)

RECOVERY WORKOUT

3 ROUNDS FOR QUALITY

2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)

-Rest :30-

2:30 – Bike @Moderate Effort

-Rest :30-

2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

Workout

Metcon (Time)

3 Rounds for time

2 min hang from pull up bar

30 push ups

500 meter row

1 lap farmer carry around building 53/35#

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