Chipper Friday!! Jerry meets Double GRACE!

July 9, 2015

Great job on that hell of a WOD today!!  I think that was tougher than we all thought!  Way to push your limits and take it to the next level!  Now get ready for Chipper Friday...

We've had some requests for more cardio (believe it or not lol) so I've created a cardio style chipper with some weightlifting sandwiched in between.  It's going to be AWESOME!!!  Here you have it...

 

Friday July 10, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)

 

Warm-up:

On your own!  At 10 minutes after the hour, you have to be ready with your barbell to start the WOD.  We want to make sure everyone has plenty of time to finish…50 minute cap!  If you would like a longer warm-up, make sure you arrive a little early and start warming up on your own.

 

‘Jerry meets Double Grace’

 

For time:

1 mile run

30 Clean and Jerks 95/135

2k Row

30 Clean and Jerks

1 mile run

 

LET’S DO THIS!!!

 

 

 

 

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