Thanks to everyone that has already donated to help Outreach and Wheeler Mission. If you haven’t made a donation yet, visit the CrossFit 317 fundraising page and donate today!
Don’t miss out on the fun of this evening celebrating the culinary diversity of our members at CrossFit 317. RSVP today!
1a) Hang power clean + push jerk + split jerk: 5 x 1 + 1 + 1 @70%, every 90s.
1b) Between sets complete 10-15 Banded pulldowns.
5 Rounds of 30s work/30s Rest:
1a) Russian KBS (70/53)
1b) Walking lunges (BW)
1c) Hollow rocks
1d) Barbell rows (135/95)
1e) Banded pushdowns
*Score = total reps
L3: 53/35, 115/75
L2: 35/26, 95/65
L1: 26/18, 65/35
1a) Leaning away DB lateral raises: 3 x 12-15 ea. Rest 30s.
1b) DB Hammer curls: 3 x 10-12. Rest 30s.