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July 17 - July 22


Upcoming 101 Classes:
July 24, 25 and 27—5:15 – 6:15 AM

Cost is $50. Email lindsey@crossfitflowermound.com to get signed up.

Monday, July 17

Happy birthday Pete, Patsy and Cynthia Mrozek!

A1. Deadlifts
4 x 6 at 70%

A2. Ring Dips
4 x Max

B. 4 Rounds:
35 Wall-balls (20/14, 14/10)
25 Box Jumps (24/20, 20/16)
Rest 2:00  

 

Tuesday, July 18

Happy birthday Blake!

A. EMOTM x 10:00
Odds: 5 Hang Power Clean and Jerks (135/95, 105/75)
Evens: 7-10 Chest to Bar Pull-ups

B. 1k Ski
1k Row
1k Bike
Rest 3-4 min between each

 

Wednesday, July 19

Happy birthday Jamie and Melissa O.!

A. Front Squats
5 x 7 at 70%

B. AMRAP 9:00
5 Shoulder to Overhead (165/110, 135/85)
30 Double Unders (20)
20 Sit-ups

 

Thursday, July 20

Happy birthday Ward!

A. Power Snatch + Snatch
6 x 2+1 at 70-80%

B. 3 Rounds:
300m Plate Carry (45/25, 35/15)
20 Burpees to Plate
40 Overhead Plate Lunges

 

Friday, July 21

Happy birthday Jake!

A1. Split Jerk
3-3-2-2-1-1

A2.  Strict Pull-ups
6 x 50%

B. AMRAP 20:00
30 Calorie Row/Ski (25 Masters) or 20 Calorie AB
30 HSPU (25)
30 KB Swings (53/35, 25 reps at 44/26)

 

Saturday, July 22

Happy birthday Zach (Sunday)!

A. Back Squat
3-3-3-3-3

B. 21-15-9
Thrusters (115/75, 95/65)
Box Jump Overs (24/20, 20/16)
Chest to Bar Pull-ups (Chin Over Bar)

Earlier Event: July 9
July 10 - July 15
Later Event: July 23
July 24th - July 29th