[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox]
Strength
8×3 Weighted Pull-Ups
Perform 8 sets of 3 weighted pull-ups. Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range.
WOD
EMOM for 10 Minutes
Odd Thrusters 95/65lbs
Even Toes-To-Bar
Your score is your total number of reps completed.
Off Ramp WOD
EMOM for 10 Minutes
Odd Goblet Squats
Even Knees To Elbows, Knee Tucks or Sit-Ups