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WARMUP: INSTRUCTOR LEAD GROUP WARMUP WOD: 5 ROUNDS 15 RENEGADE ROWS 55/35 30 MOUNTAIN CLIMBERS 1 MIN. REST AFTERMATH: PRACTICE

WARMUP: INSTRUCTOR LEAD GROUP WARMUP STRENGTH: 10 MINS. TO COMPLETE 2 SETS OF MAX REPS PRESS 135,115,95,75,65,55,45,35,25 (GOAL FOR SETS

WARMUP: INSTRUCTOR LEAD GROUP WARMUP STRENGTH: 10 MINS. TO FIND 3RM PULLUP WOD: TABATA ROW (CALORIES) TABATA V-UPS TABATA KB

WARMUP: INSTRUCTOR LEAD GROUP WARMUP STRENGTH: 15 MINS. TO COMPLETE 2 SETS OF MAX REPS FRONT SQUAT 225/155 OR SCALED

WOD: WITH A PARTNER 400M RUN (AT SAME TIME) 5 ROUNDS (SPLIT REPS, ONE WORKS AT A TIME) 20 WALL

WARMUP: INSTRUCTOR LEAD GROUP WARMUP WOD: CROSSFIT GAMES OPEN WOD 13.4 AMRAP 7 MINS. 3 CLEAN & JERKS 135/95 3

HAPPY ANNIVERSARY GYMCORE CROSSFIT!!! Thank you for everyone’s contributions and ongoing support which has helped make GymCore CrossFit THE PLACE

WARMUP: INSTRUCTOR LEAD GROUP WARMUP STRENGTH: 15 MINS. TO COMPLETE 2 SETS OF MAX REPS DEADLIFTS 225/155 OR SCALED TO

STRENGTH: 10 MINS. TO COMPLETE 2 SETS OF MAX REPS PRESS 115/75 OR SCALED TO 95/65, 65/45 OR 35/25 (GOAL

WARMUP: INSTRUCTOR LEAD GROUP WARMUP STRENGTH: 15 MINS. TO FIND 20RM FRONT SQUAT WOD: (FOR TIME) 21-15-9 KB SWINGS 70/53