Monday November 7, 2016

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(Looking to get Fit for a Lifetime. Contact Shawn and Julia to inquire about your Lifetime Membership at CrossFit Julia!)

Register for Classes on Mindbody, Post Scores to Whiteboard, and Check-in on Facebook

Strength:

Back Squat

3 x 80,85,90%

**In between sets, do 1 round of the Basic 5 with a few substitutions (10 Push-ups, 10 ring rows, 10 sit-ups, 10 air squats, 10 good mornings with an empty bar on your back)

 

Level 1 & 2 WOD:

AMRAP in 13 minutes:
30 Wall Balls (20,16)
15 Deadlift (245,165)

MOD 1: DL (225,155), WB (16,14)

MOD 2: DL (205, 145), WB (14,10)

MOD 3: DL (185,125), WB (10,6)

MOD 4: DL (155,105), WB (6)