Saturday 7/8/17

Coach Rachel repping her CFIL 6AM shirt at CrossFit Lewes in DE!

Normal schedule this weekend! Saturday: 8AM, 9AM and 10AM WODs; Sunday: 9:30AM Yoga, 11:00AM-12:30PM Open Gym! Remember, Yoga is open to ALL CFIL athletes, no experience required! 

Strength & Conditioning


For Time (22′ CAP):

5 Front Squats (from floor) (Rx: 95/65, Rx+: 115/75 or up)
30 Power Snatches (same)
400m Run

15 Front Squats (Rx: 115/75, Rx+: 135/95 or up)
15 Power Snatches (same)
400m Run

30 Front Squats (Rx: 135/95, Rx+: 155/105 or up)
5 Power Snatches (same)
400m Run

NOTES and SCALING OPTIONS can be found in Wodify


Barbell Calf Smash & Quad Smash

Categories: WOD

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