williamwod41714

Announcements:

We will be participating in the “Honor 42” charity wod to benefit the Pat Tillman Fund THIS 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. 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:

Wendler Bench Press 3 x 5+

Close-Grip Bench Press
1×5 @ 75%
1×5 @ 80%
1×5+ @ 85%

All percentages based on Wendler Max+

 

Accessories:

10 minutes to complete Superset

3×8 Bent over row
3×5 HSPU negative 4 secs down/reset

*movements can be scaled

 

Metcon:

6 rounds of:

Partner Rower/Airdyne Work
2 Min @ 80%

Rest while partner works.

 

 

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

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