June 22 - CrossFit Estero

Food: Spicy sweet potato fries baked in oven.

1. Follow this link to sign up for classes: CLICK HERE


3x5 Push Jerk ( no split) @ 75%, 3x 9 DB Thrusters (Medium Weight) Done between sets of Jerks


5 min Rope climb Work


FR-INDY (20 min cap):

21-15-9 Thrusters (95/65), Pullups


Remainder of time is an AMRAP of 10 Pushups, 15 sit-ups

CrossFit Football with Jeremy Howard 730pm

Strength: 12 Power Clean @ 80%, 4x3 Clean Pulls @ 110% of Clean 1RM

Skill: 5 min Free Standing Hand Stand work

WOD: 3 Rounds For Time: ME Shoulder Touches, ME Front Squats (135/95), ME Thruster (135/80)

"Success is doing ordinary things extraordinarily well."

-A. L. Williams