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Clinton Hill, East Williamsburg – CROSSFIT

Williamsburg Grand Opening June 18th

Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.


Power Clean (Ladder)
Starting at 50% 1RM, 1 Rep EMOTM for 10:00 adding weight each minute. Make a plan and have weights ready. Don’t sandbag until your last lift!

C3W3: Bench Press (5-3-1 AMRAP on last set)

5 x 75% TM + 10#
3 x 85% TM + 10#
1 or more x 95% TM + 10#Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify

WOD (Time)

With a 15:00 time cap, complete

20-15-10-15-20 of:
Double Unders
Toes to Bar

3:1 scale for single unders
Scale t2b with “Knees to Sky”

QOD – What color do you think you look best in?

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