Newberg Crossfit

workout
of the day

Welcome to newberg crosfit Workout of the day

Thursday, July 18th

Class WODS

Warm Up

banded lat stretch
pec and delt smash

Notes:

MetCon

A) For Quality
10-8-6-4-2
-Push-ups
-Russian KBS 35/55#

*Smooth and steady!

Notes:

Gymnastics

B) Every 3 min x 3 sets
15 chest to bar pull-ups
or
12 Bar MU
or
8 Ring MU

Notes:

MetCon

C) For Time...
50-40-30-20-10
DU's
5-4-3-2-1
Power cleans 135/205

rest 5 minutes

50-40-30-20-10
DU's
10-8-6-4-2
Strict HSPU

Notes:

Olympic Lifting

No Workout scheduled.

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