Be CrossFit

Thank you everyone for helping today run smooth with the open gym scenarios. Tomorrow will be the same thing. 630/730/830/930am will be open gym. All other classes will be normal

Strength: DB Bench Press / Ring Row

6 x Superset

10-15 DB Bench

+

5-10 Ring Rows

WOD:

Partner WOD
AMRAP 20

600m C2
*5 Sync BFB*
30- Wallballs
*5 Sync BFB*
15- Hang Power Cleans (ascending)
*5 Sync BFB*

115/75…135/95…155/105…185/125…205/145

**This weekend is Syndicate Crown in Knoxville, Tn.
Classes will be slightly modified as the majority of all the coaches will be gone at the event.

Thursday/Friday/Monday: 6:30/7:30/8:30/9:30 AM will be an open gym.

5:15 AM and all afternoon classes will be led by Brian, MaryKate and Kevin.

If you have any questions concerning this scheduling please feel free to send me a message.

Wednesday

Strength: Front Squats
5x5 No Tempo
Build to a 9/10 Effort

WOD:

AMRAP18
Ladder by 5/1/5/10

5- DB Sn**ch
1- Wall Walk
5- Toes to Bar
10- Double Unders

10- DB Sn**ch
2- Wall Walk
10- Toes to Bar
20- Double Unders

15- DB Sn**ch
3- Wall Walks
15- Toes to Bar
30- Double Unders
……….