joekelly

Announcements:

Thank you to everyone who participated in the “Honor 42” fundraiser wod last Saturday! Your efforts help support veterans and their families. Every little bit helps, every effort counts — giving back to our community is important! #gratitude

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, please contact Liz at [email protected]

 

Weightlifting:

Wendler 3 x 3+ Back Squat

1×3 @ 80%
1×3 @ 85%
1×3+ @ 90%

All percentages based on Wendler Max+

 

Accessories:

10 minutes to complete superset

4×3 Wall Walks
4×5 Weighted Pull-up

*movements can be scaled

 

Metcon:

45 yard Shuttle Team Relay:

Teams of 3

4 rounds:
Each person runs a 45 yard shuttle sprint, tags in partners. Rest time is other partners’ working time.

Rest 5 minutes

Then another 4 rounds:
Each person runs a 45 yard shuttle sprint, tags in partners. Rest time is other partners’ working time.

*** Each sprint is a 100% effort!

 

 

*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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