WOD: Saturday 7/11/2015

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Push Press
3 - 3 - 3 - 3 - 3

then:

4 Rounds for time:
9 Push Jerks (40kg/60kg)
18 Goblet Squats (16kg/24kg)
27 Double Unders

Endurance - Workout of the Week
EMOM until unable to complete:
1 Thruster (30kg/42.5kg)
1 Burpee over bar
each minute add one extra rep to each exercise. EMOM finishes when you can no longer complete all the reps in the minute.
Once EMOM is complete - you have 2 minutes to complete a max effort UB Double Unders.

Barbell
1) 2 x Snatch Pulls + Snatch + Overhead Squat: 50%, 60%, 70%, 75%, 80%, 80%, 80%
2) 5 x Behind the Neck Snatch Grip Push Press: 50%, 60%, 70%, 75%, 75%, 75%, 75%
3) 5 x Back Squat: 50%, 60%, 70%, 75%, 75%, 75%, 75%