08 June 2019

FRIDAY 190608

“The Worlds”

On a 5:00 Clock,

Minute One: Wallball Shots (20lb. / 16lb.)
Minute Two: Assault Bike (60 + / 40 + RPM Grind Station)
Minute Three: Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Minute Four: Weighted Box Step-up (20 box / 35lb. / 25lb. Kettlebell x 2) 
Minute Five: GI Jane 

Note: Complete three rounds of todays session on a 1:00 break. This workout was created for our very own Nathan “The Champion” Mendelsohn to help him prepare for the World Brazilian Jiu Jitsu Championships. Keep a “running total” of your repetitions. The “Grind” station is 30 points if you are able to maintain the required RPM for at least 40 seconds. The weighted Box Step-up counts as a point every time the hip opens on top of the box. Kettlebell’s must be held in each had. 

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Coach Margaret with the 4PM Warriors! 


Friday Special Programs 

CrossFit Strength Class (8AM – 9AM) 


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