WEEKLY ANNOUNCEMENTS
Boston:
- We are hosting a CF-L1 Seminar on June 18/19
Needham:
- Our new class schedule is in effect! New class times are 6:15 CrossFit/Bootcamp and 630pm Strength and Conditioning!
WORKOUT OF THE DAY
CrossFit Workout
"Fight Gone Bad"
3 rounds for max reps of:
1:00 wall-ball shots (14/20 lb)(9/10 ft)
1:00 sumo deadlift high pulls (55/75 lb)
1:00 box jumps (20 in)
1:00 push presses (55/75 lb)
1:00 rowing calories
Rest 1:00
*log total reps into the "rep" box
Bootcamp Workout
AMRAP 20:00:
10 dumbbell snatch (R)
10 dumbbell overhead walking lunges (R)
20 pull-ups (ring row, jumping, or rx)
10 dumbbell snatch (L)
10 dumbbell overhead walking lunges (L)
20 dips (bench, jumping, or ring)
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