4 x 25 cal, 5 min. Rest 40/39/40/49 #hurricanegarage #antianxietyairassault

Thursday

All gyms, 1 class at 9am.

Home WOD
3 Rounds for Time:
75 Air Squats
50 Sit-ups
25 Push-ups

Post times to the facebook group athlete forum or in comments here. If you’re not a member of the athlete forum, friend your coach on Facebook and we will add you!

Photo cred: @garavsmurphy

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Regular class schedule tonight, ONE CLASS ONLY TOMORROW!!! 9am @ 305, A1A. & SRCF

Wednesday

Weightlifting
Strict Press (1-1-1-1-1)
Find a 1 rep max

Metcon:
“Fran”
For Time:
21-15-9 reps of:
Thrusters 95/65
Pull-ups

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Photo Cred: @garavsmurphy

Tuesday

Weightlifting Skill Work
Thrusters (1-1-1-1-1)
This is Skill work for thrusters. Elbows, hand placement, breathing methods, pacing

Kipping Pull-up (1)
Practice the kipping Pull-up *Take this skill work seriously, both movements will help you out tremendously on Wednesday.

Metcon
3 Rounds For Time:
500M Row
800M Run *Mobility work for the remainder of class

Supplement:
Sprintervals 30
Four efforts of:
Run 400 meters @ 133% of best time.
Rest 1 minute

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Monday

Weightlifting
Back Squat 1-1-1-1-1
Find a new 1 Rep Max Back Squat

Metcon
12 Minute EMOM
Min 1: 15 Unbroken Wallballs 20/14lb 10/9ft
Min 2: 5 Shoulder to Floor on Ropes (RX straight body, no knee bend)
Min 3: 40 Seconds of Max Rep Burpees
*Score is total burpees

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #MiamiBeach #Miami #FortLauderdale #Fitness #InstaFit #FitnessPhoto #MaxOutMonday #MotivationMonday #GetUpAndGetAfterIt #RiseNGrind #Unbroken #Squat #LegDay #Wallballs #BurpeesSuck #CrossFit