Announcements

Dunkirk: Check Triib for schedule changes this week! Morning open gym cancelled TWF, Open Gym at noon W, 9:30 (later start time) on Th, noon cancelled F.

CrossFit Skill - 07/11/2018 - CrossFit Skill

Double Under Practice:
Spend 5:00 Working on Drills to improve double unders

CrossFit WOD - 07/11/2018 - CrossFit WOD

For total time:
50-40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rest 60s after each completed round.

L3: (Double Under Attempts)
L2: (35, 25) (Double Under Attempts x 60s)
L1: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)
30:00 Cap

CrossFit Extra Credit - 07/11/2018 - CrossFit Extra Credit

5:00 of Light Tissue Work
+
150 Banded Pushdowns