Make plans to support our team competing this Sunday in Sun’s Out, Gun’s Out at CrossFit HD. Their heat times are: WOD 1-12:05, WOD 2-1:20, WOD 3-2:35 pm. Bam. Now you know exactly when to come! 

Warmup
Jump Rope 3 Minutes
10 Downdog Push-ups
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)

Lift
Levels 2-4
3 x [2/3/5/10]
Bench Press

Add 3-5% to last week’s load OR sets across at 60% of 1RM. There are 12 work sets, ALL to be done at the same weight. Rest 60- 120 seconds between sets. Please be mindful of the rest intervals, classes are running over because some of you aren’t paying attention.  If you haven’t recovered enough in 1-2 min to get all the reps, then your weight is too heavy. 

Levels 0/1
10 x 6 
Kettlebell Floor Press

Conditioning
“Devenir-autre”

Levels 3/4
8 Minutes AMRAP
15 Burpees
30 Double Unders

Levels 0-2
Substitute 120 Single Unders if necessary.