7-25 and 7-26 WOD AND Bring a friend day THIS Thur at 7pm

7-26

A.
Five sets of:
Back Squat x 3-5 reps

Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Push-Ups

 

7-25

Skill: split Jerk
Then

Against a three minute running clock, complete:
200 Meter Run
Wall ball

Rest 3 minutes, and then…

Against a three minute running clock, complete:
20 Calories row, push ups x Max Reps

Rest 3 minutes, and repeat both portions twice more

 

It’s coming…

and it’s always so much FUN.

CrossFit SW Portlands NEXT

Bring a Friend PARTY

7/27 at 7pm

Bring your workout clothes.

Free workout
Post workout smoothies
Raffle prizes!

Come meet professional coaches!

Located off 217 and Allen Blvd next to pump it up.
www.cfswp.com

503-810-4722

 

7-19 WOD

4×8 BackSquats

SKILL: DU – 3:00min

Amrap 15:
3 cleans
10 Cal row
12 pushups
30 DU

 

JUL27
Thu 7 PM · CrossFit SW Portland ·Join in on the fu!