DIANE

Work Out of the Day

SKILL/SWOD

7 Rounds:
1 minute to run 200m; rest :15
1 minute to 8x burpee BJO 24/20; rest :15

METCON

Diane
21-15-9
DL 225/155
HSPU
15′ cap
Comp to 11/6/18

RX+

Gymnastic Focus Work
Not For Time:
1:30 Light Bike +
65% Max Ring Ms ups
1:30 Light Bike +
12 Strict HSPU
1:30 Light Bike +
55% Max Ring Ms ups 1:30 Light Bike +
9 Strict HSPU
1:30 Light Bike +
45% Max Ring Ms ups
1:30 Light Bike +
6 Strict HSPU


Conditioning

“Monkey Business”
4 Rounds:

400 Meter Run
20 DB HC&J 50/35
15 C2B Pull-ups

 

Body Armor
3 Supersets:
10 Dumbbell Incline Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

THE NEW REBELS “STORE”

Check out our Pop Up Sale at the box with sample Rebel gear for sale! We’ve partnered with a new company to bring you customized apparel and Rebels “stuff”.  You can also get your customized gear at our online store at http://store.crossfitrebels.com

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