Monday, September 11th

 

New schedule is in effect!

 

Julie Foucher: Double “Grace” CrossFit

What It Actually Looks Like to Eat the Recommended Amount of Sugar -Greatist

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Front Squat x 5 reps
rest 45 seconds 
Seated Rope Climb Drill from box x 60 seconds 
rest 45 seconds 
Single Arm Dumbell External Rotation x 8-10 reps
rest 45 seconds 

B) 13 minute AMRAP
1 Rope climb
7 1-arm Dumbell thrusters (left arm) (35/20)
7 1-arm Dumbell thrusters (right arm) (35/20)
200 meter Run

A) 4 sets of:
Pause Front Squat x 3 reps @33X1
rest 2 minutes  
(Pause 3 full seconds in the bottom)

B) 13 minute AMRAP
1 Legless rope climb
7 1-arm Dumbell thrusters (left arm) (50/35)
7 1-arm Dumbell thrusters (right arm) (50/35)
200 meter Run

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531