Coach Joe climbing up the rope on Saturday. The CrownTown Community would like to thank Coach Joe for his contributions to CrownTown over the past 3 years. He’s made a lasting impression on so many of us that it will be hard not to miss him. We wish him well in all his future endeavors and look forward to seeing him pop in from time to time. 

Monday

CrossFit

Strength:

20RM Back Squat

• immediately upon finishing perform 50 Dumbbell Pullovers in as few sets as possible, moderate weight

WOD:

Every 4 minutes for 20 minutes (5 rounds) 

In a 3 minute window:

Run 300 meters

In remaining time perform AMRep of:

Round 1 = Toes to Bar 

Round 2 = Wall Balls

Round 3 = Double Unders

Round 4 = Wall Balls

Round 5 = Toes to Bar 

– rest 1 minute between rounds 

Optional Accessory Work:

4 sets NOT for time of:

25 Banded Lat Pull Downs

25 Banded Tricep Extensions

12 Kneeling Banded Rotations, ea/sd

BaseFit

WOD:

20 minute AMRAP of:

10 Alternating DB Snatch

10 Mountain Climbers, two count

10 Weighted V-ups w/ DB

10 Bulgarian Split Squat, 5 ea/sd

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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