Thursday WOD – 060117

Justine

Justine

LIL’ BEASTS SUMMER PROGRAM
Registration is open for our Kids Summer Program on Eastover Farm. Full details and Registration links here.

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets Sales extended to May 22nd!! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1. Back Squat: 4×3 @33X0 Tempo

2. AMRAP 6
5 Knee Raises
10 KB Front Rack Lunges 53/35
30 Single / Double Unders

Rest 3:00

AMRAP 6
5 Knee Raises
10 Jumping Lunges
30 Single / Double Unders

Fitness
1. Back Squat: 4×3 @33X0 Tempo

2. AMRAP 6
5 TTB
10 KB Front Rack Lunges 53/35
30 Double Unders

Rest 3:00

AMRAP 6
5 TTB
10 Jumping Lunges
30 Double Unders

Performance
WL
Power Position Snatch + Hang Snatch: 5×2

STRENGTH
Back Squat: 4×3 @33X0 Tempo

METCON
AMRAP 6
5 TTB
10 KB Front Rack Lunges 70/53
30 Double Unders

Rest 3:00

AMRAP 6
5 TTB
10 Jumping Lunges
30 Double Unders

ACCESSORY
1. Goblet Squats: 4×20
2. Natural Knee Extensions: 4×12 @30X0