13
Aug
By: 321go Leave a Comment

There will be no 5:30 class!! If you want to work out go to Troy at 5:30 then stay for the BBQ

TODAY — All Gyms BBQ (Creek • Heights • Troy) 
This Friday, At CrossFit Troy,  6:30 – ? pm (No 6:30pm class)

Food – Drink – Friends –  Every Second Counts – The Movie

B.Y.O.D (Bring your own drink, lawn chairs)

Announcement:  Starting this Saturday CFT will only have one class…instead of a 9:00am and a 10:00am class there will only be the 10:00am class.  Again, this is for Saturdays only.

Friday WOD

Teams of 3

10 Single Arm Power Snatch (alternate arms) each arm counts as 1

15 K2E

20 Jump Squats

15 • 10 • 5 minutes

Active rest up push-up plank till entire team is done. Rotate to next round only when all are done.

Record number rounds + number reps of incompleted round.

Cool Down 

Strict Press (max weight minimum reps per set 5)  40 • 25 • 15 reps

Advanced • Intermediate • Foundational
Scale to capabilities

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