Monday, July 1st, 2019

Week’s Preview: Week 4/4
Tuesday: Sumo Deadlift + Team Workout
Wednesday: OLY – Hang Power Cleans
Thursday: Closed for the 4th!
Friday: 9am, Noon and 5pm ONLY.

Working OUT VI

A.
Every 2 Minutes X 7 rounds:
10 X Double DB Seated Press
10 X Double KB Bent Over Row

B.
Benchmark CrossFit WOD
“Nancy”
5 rounds for time: (18 min cap)
400 meter X Run
– Optimize with a 500 meter row or 2 minutes of Bike if needed
15 X Overhead Squats
– Optimize with Front or Back squats if needed
– Choose a weight that you can complete all 15 reps in no more than 1-2 sets

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations: Sessions starting July 7th & 21st. Ask about our Summer Promo!