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FRIDAY – 6.3.16

2
Jun

FRIDAY – 6.3.16

Today is Coach Colby Bears last official day of coaching at CrossFit Vital. He will be coaching the 4:30 & 5:30 pm classes. Come in and jump in on his class. We are losing a great coach, he has helped so many of us reach true potentials in the gym. Thank you for all the awesome coaching over the years!

WARM UP
3 Rounds
30 Jumping Jacks
10 Air Squats

STRENGTH
6 Min to Establish 1 Rep Max
Single Arm Strict Press KB or Dumbbell (L+R)

Then

4 x 10 Single Arm Strict Press @ 50%
5L + 5R

WOD
4 RFT
*Increase weight each round

Round 1
10 Overhead Walking Lunge 95/65#
20 Deadlifts 95/65#
10 Over the Bar Burpee

Round 2
115/75#

Round 3
135/95#

Round 4
155/110#

*If you are unable to do the Overhead lunge switch to a front rack lunge.
*These weights are for RX, your weight increases don’t have to be that big do what you can and make the best out of it.

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