WOD 7.13.19
AMRAP 8 Minutes:
8 Box Jump Overs 24/20
12 (6e) Dumbbell Hang Power Clean and Jerk 50/35
Rest 4 minutes, then…
AMRAP 8 Minutes:
8 Pull-Ups
24 Reverse Lunges
Rest 4 minutes, then…
AMRAP 8 Minutes:
24 Double-Unders
12 Slam Balls
Move at an uncomfortable but sustainable pace though each AMRAP. Modify Pull-Ups to bands or Ring Rows and Doubles to Alternating Foot Steps or 2x Singles as needed.
Post rounds, reps, and Rx to comments.
Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TOMMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
This Week at CFSBK in Review
1. Frank Howell is our July Athlete of the Month. Congrats, Frank! Be sure to read his funny, enlightening interview.
2. A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 3 spots left. Go HERE to learn more and claim one!
3. “Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.” Our long-running Behind the Desk series returned this week, and we got to know more about Liz M.!
4. Our Adaptive Athlete class kicked off this week! On Thursday, Coach KHarpz told us about the genesis of this very cool program.
5. PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.
6. This morning’s 10am Yoga for Athletes class is cancelled.
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