This Saturday (5/23) CrossFit Cove is hosting Team Red White and Blue. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. You can sign up for the FB event HERE.
Tonight is the night! Come in and PR on your Clean and Jerk and Snatch! The showdown starts at 6:30 pm! (remember no 6:30 pm regular class).
Skill WOD
Ring Dips
Fitness- Try to hold the top of the dip for 3 seconds then lower yourself slowly x 4
RX- Ring Dips x 6
RX+ Ring Dips with a 3 second hold in the bottom x 6
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10 Glute Bridges
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10 Supermans
x 3
WOD
15 Deadlifts
20 Box Jumps
15 Calorie Row
40 Jumping Lunges
15 min AMRAP
Fitness 135/95 (20/14)
RX 185/135 (24/20)
RX+ 225/155 (24/20)
The load on the deads should be very manageable today. We are using the rowers in an AMRAP, if more the 12 people are in class we will do a stagger start and you will have to ROW FAST!
