Photo credit: Justin Williams

Photo credit: Justin Williams

CrossFit Frederick will be open in the morning for our 5am, 6am, 7am (Open Gym) and 8am classes. We will be closed the rest of the morning due to personal reasons. We will be open for our evening classes. 

TODAY’S W.O.D:

A. 6 rounds for time of: 
400m Slam Ball Carry (50/25)
12 Push Press (95/65)
Weighted Step-ups with Slam Ball (24"/20") 
12 Sumo Deadlift High Pulls (95/65)
*Compare to 07/15/2016.

B. Strength 101 @ 6PM:
1) Front Squat 8x2. Increase load. 30 second rests. 
2) Split Jerk 5x1. Increase load. 1-minute rests.
*Compare to 04/10/17.

Post time for part A and loads for part B to Members Area or comments. 

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