WOD for 13July

If you’ve been thinking about trying CrossFit… There’s never been a better time.  Join us at Frederick Gym!

0745 Morning Session

3RM Back Squat then 4 sets of 3 at 90% of your 3RM. 


1145 Lunch Session

6 climbing sets of: 

3 Snatch high pulls + 1 squat snatch 

***if the snatch and overhead squat are your nemesis… Work the basics: Perform 5 sets of 3 Snatch Balance, adding weight each set. 


As many rounds as possible in 7 minutes of:

7 toes to bar 

7 burpees

**Go crazy here. 7 minutes of pedal-to-the-floor. 


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