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Wednesday 6/10/20

ZOOM schedule for Wednesday 9:30am 4:30pm 6:30 pm

EMOM 10 min:
I know you skipped it. Go up and read them please
5 Front squats
*Use a heavier weight than last week
6 rounds:
3 min clock:
10 Hang power clean (135/95)
10 Front rack lunges (135/95)
Max calories in reminder of 3 min
Rest 1 min between rounds

DV45 (Wild card Wednesday)
AMRAP 8 min:
Alt arm DB snatch
Goblet squat
AMRAP 8 min:
Burpee box jump
Single arm thruster
AMRAP 8 min:
Hang squat clean
Box jump
AMRAP 8 min:
Single arm Push press
AMRAP 8 min:
Power clean
front rack lunge

CrossFit pre teens
AMRAP 5 min
10 situps
10 air squats
EMOM 10 min:
5 Deadlifts
AMRAP 15 min:
Run 100m w/backpack
20 Lunges w/ bak pack

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 9:30am and 4:30pm 6:30pm Mon Wed Fri. Tuesday Thursday 8am 10am and 4:30PM Sat 8am and 10am and 4:30. Sunday 8:30am 10:30am and 4:30 for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276

Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day

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