Wod's

Friday 07.21.17

Announcements:

1) Saturday, July 22nd: CrossFit Insanity is hosting Summertime Madness Team Competition from 8am - 3pm.

What does this mean for our members?? Classes will be cancelled for that day but we encourage those of you not competing to come out and support us by volunteering your time and cheering on those athletes of ours that will be competing!

Strength

10 min EMOM of:

1 Power Clean

1 Hang Squat Clean

(min 0 - 50% of C&J)

(min 1 - 55% of C&J)

(min 2 - 60% of C&J)

(min 3 - 65% of C&J)

(min 4 - 70% of C&J)

(min 5 to 9 - build to a heavy complex for the day)

CrossFit WOD

8 min AMRAP of:

3 Thursters (95/65)

3 Toes to Bar

6 Thursters (95/65)

6 Toes to Bar

9 Thursters (95/65)

9 Toes to Bar

12 Thursters (95/65)

12 Toes to Bar

Notes: continue to add 3 reps to each movements until time.

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com