We will be running the Painstorm 76 workout Friday morning at 9:00am and 10:30am. There will be no early morning or afternoon classes. Open gym will be from 9-12pm. The gym will be closed on Saturday, July 5th.

 

 

 

Iris working cleans last week.
Iris working on cleans last week.

 

CrossFit

Bench Press 5r x 5s @75%
rest 2min

Bent Over Row 6-8r x 5s (3111)
rest 90sec b/w

then:

AMRAP 8min:
8 CTB
10 Push-ups
12 KB Swings 24/16

Wilmington Weightlifting Club

Power Snatch + Snatch Push Press + OHS: 70% (of power snatch) x 3+3+3, 75% x 3+3+3 x 4
Power Clean + Power Jerk: 75% (of power clean) x 2(1+1) x 4, 80% x 2(1+1) x 1
Snatch Pull: 105% x 3 x 2, 110% x 3 x 3
Run 1.5 miles as fast as possible