/var/www/html/wp-content/themes/Divi/single.php Tuesday WOD | CrossFit of Fremont

Just a reminder to show up at least 5 mins early to class   With our current programming, it takes a long while to get through all of the strength and METCON.  If everyone is grabbing equipment when class starts or showing up after the start time, it’s cutting in to time we need to get everything in.

Tuesday June 8th
Weightlifting
Push Jerk (5-5-5-5-5)
5 Push Jerks
Superset with;
8-10 Weighted Bench Dips
Rest 2min. Repeat For 3 Total Working Sets.

Weighted Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM

Metcon
7min. to get as far as possible….
10 Cal Assault Bike
5 Burpees
10 Cal Assault Bike
10 Burpees .
10 Cal Assault Bike
15 Burpees .
10 Cal Assault Bike
20 Burpees

*Keep adding 5 burpees per round until the 7min. mark

Rest 2min. Then complete the next 7min. AMRAP below…

Metcon
7min. to get as far as possible….
10 Cal Row
10 Toes-To-Bar
10 Cal Row
9 Toes-To-Bar
10 Cal Row
8 Toes-To-Bar
10 Cal Row
7 Toes-To-Bar

*Keep subtracting 1 Toes-To-Bar per round until the 7min. mark