15.04.17

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Weather has been good, so we are getting OUTSIDE!!!

Nice job and Nancy and the flips!!! Keep up the great work!!!

 

Carly finally got her WOD schedule!

First WOD starts at 9am!!!! WOD 2 at 10:45 and the third WOD at 12:30.

Get up to CrossFit Lehigh Valley and cheer her on!!!! The more the merrier!!!!!

If you have any questions about this, ask a coach!

 

Friday, April 17

 

Warmup:

See Whiteboard

 

Strength:

Squat Snatch

1×3 @ 75% of 1 RM

1×3 @ 80%

1×2 @ 85%

2×2 @90%

 

WOD:

EMOM 6

3 Ring Dips

4 Up & Back Sprints

 

2 min. Rest

 

EMOM 6

2 Thrusters (135/95)

5 Box Jumps (30/24)