April 29 – May 4, 2019


Monday: WOD A: 10 Min AMRAP
Strict Pull ups/Ring Dips
WOD B: 12 Min AMRAP
30 DU
(25/20) Cal Row
10 Wall balls

Tuesday: WOD:
Run 400 M
2 Rope Climbs
6 Shoulder Press
6 Snatches
4R4T

Wednesday: WOD A: 10 Min
DL/Pushups

WOD B: 12 Min AMRAP
1 TTB/ 1 Air Squat
2 TTB/ 2 Air Squats
and so on….

Thursday: WOD A: 10 MIN
OHS/DU

WOD B:
8 min max burpees

Friday: WOD: Team of 2- 8 cyles of 4 min
400 m Row
20 KBS
Thrusters

Saturday: IN HOUSE COMPETITION
NO CLASSES TODAY!!! PLEASE JOIN US AND CHEER ON THE ATHLETES!!

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
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