New member Eliot S. working through Grace on Monday.
New member Eliot S. working through Grace on Monday.


Crossfit
:

Shoulder Press 5 Reps x 5 Sets

Then:

6min AMRAP:
10  Kettle Bell Swings 24kg/16kg
5 Hand Stand Push Ups

Wilmington Weightlifting Club

(A)
Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] x 3; 70% x 2 x 3
Power Clean and Jerk – [60% x 1, 65% x 1, 70% x 1, 75% x 1] x 3, 70% x 2+1 x 3
Clean Pull – 100% (of clean) x 2 x 5

(B)
Bent Over Row: 6-8 x 4
Calf Raises: 30 x 4
EZ Curl Bar Upright Row: 6-8 x 4

(C)
4 rds of:
400m sprint
Rest the time it took you to run