cooldownwod405

Announcements:

We will be participating in the “Honor 42” charity wod to benefit the Pat Tillman Fund on Saturday, April 19. The wod will be performed at the box during the 930am class, with each athlete creating their own fundraising page here (similar to the way Barbells for Boobs was run in October). Let’s help support veterans and their families! #wodwithintention

Did you enjoy the Open and want another taste of competition, CrossFit-style? Then sign up for The Last Team Standing throwdown and BBQ hosted by CrossFit 201 in Franklin Lakes! This is a two-person team event with Rx and scaled divisions. Details can be found here. The price of registration includes a t-shirt and food at the BBQ. NOTE: TODAY IS THE LAST DAY TO SIGN UP FOR THE DISCOUNTED REGISTRATION. Let’s bring our community support to a different box and show them what our Aero energy is all about!

If you have any questions about either event, please contact Liz at [email protected]

 

Weightlifting:

15 Minutes to complete:

4 Sets of:

1 Clean Pull + 1 Clean + 1 jerk @ 65-70% of your 1RM. If you have no 1RM, then use a weight you can hit comfortably

 

Metcon:

AMRAP 10 minutes of:

5 Chest to Bar Pull-up
7 Thrusters 95/65
10 Box Jump 24/20

Rest 5 minutes, then

AMRAP 10 minutes of:

5 Shoulder to Overhead 95/65#
10 Wall-Ball 20/14
10 Ball Slam 20/14

**80% work

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

Spread the word. Share this post!