Friday - 29April2022

WEEKLY ANNOUNCEMENTS


Boston:

- We are hosting a CF-L1 Seminar on June 18/19


Needham:

- Our new class schedule is in effect! New class times are 6:15 CrossFit/Bootcamp and 630pm Strength and Conditioning!


WORKOUT OF THE DAY


CrossFit Workout

7 rounds for time:

400-m run

29 back squats (95/135 lb)


Boot Camp

4 rounds for time of:

Run 400-meters

16 single-arm dumbbell burpee deadlift

16 single-arm dumbbell hang squat clean

16 single-arm dumbbell push press


*All dumbbell movements are non-alternating. Perform 8 on one side, then 8 on the other.


GUNS & GUTS FINISHER

3 rounds:

Max reps hammer curl

Max reps strict press

Max reps hollow rocks

Max plank

Rest as needed between rounds.

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