Crossfit for Hope workout coming up on June 9th. The easiest way to participate is to donate thru the link below and come out to do the WOD on June 9th. Maybe everyone could share this event with their friends to help us raise $500. So far we have $65. It is a start and we have a couple of weeks to get it done!
Mobility
Dynamic
STRENGTH
Wendler Week Four – OH Squat
5 x 40%
5 x 50%
5+ x 60%
WOD
10 min AMRAP
10 Power Cleans 95/65
20 Wall Ball 20/14
Cash Out
Coaches Choice
Crossfit Endurance – Long Intervals
Choose ONE of the Following Sports:
Swim: 3 x (50 m/y, 100 m/y, 200 m/y)
Bike: 3 x (1/2M, 1M, 2M).
Run: 3 x (200m, 400m, 600m)
Row: 3 x (250m, 500m, 750m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.