NC Race For The Triangle — TEAM MELINDA!
WOD for Wednesday 00111 – Click Here For Today’s Schedule
40 Reps of Shoulder to Overhead (155/105)
You may press, push press, push jerk, or split jerk. The barbell starts on the floor. You may not use a rack. Every time you dump the weight, you must do 6 lateral jump Burpees (jump over your barbell at the end of each Burpee).
Post Thruster Loads and Metcon Time to Comments
For the strength segment, perform Barbell Thrusters adding weight to the bar each set until your heaviest set of two.
For the Metcon, take the bar from the floor and get it overhead any way you choose. Use a load approx 60% 1RM of your Jerk.
ENDURANCE WOD this morning at 6:15am with Coach Paul!
5 tire flips
Rest 90 sec
Run 45 sec out and 45 sec back
10 tire “box” jumps
Rest 90 sec
Repeat 4x for 8 total rounds
Upcoming Foundations Courses
Starting June 28th – (Tues/Thurs @7pm)
NC Triangle Race For The Cure – Team Melinda — Sat, June 11th
Brian MacKenzie of CrossFit Endurance on “The Fall”
Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.