warm up: press pvc drills
then EMOM 10mins 5x press (50% 1RM)
WOD: 5RFT (15min cut off time)
6x deadlift (1.25 BW)
24x box jump
Finisher: 1min weighted plank hold
Well done to Bryan, Katie, Will and Emily from foundation classes and everybody else from the 6.30 and 7.30pm.
We also had a visitor John from Charlotte Crossfit USA
Foundation followed the program from Thursday while evening class has something different:
Warm up: “medicine ball Friday fun”
Strength: 5×3 deadlift; weighted ring push ups
WOD: 12min AMRAP
10 thrusters (42.5/30kg)
30 double unders
Sorry everybody but I have forgotten to take the picture. But the best result as far as I remember was not far from 6 rounds.
Well done guys, it’s good to be back and I will see you all again next week!