Sunday - 19July2020


We have started outdoor classes in Needham and Boston at the following times: Boston CrossFit: 6:30am, 7:30am, 9:30am, 12pm, 4:30pm, 5:30pm, 6:30pm Boston Open Gym: M-F 7:30am-9:30am, 4:30pm-6:30pm. Sat/Sun: 9am-11am Needham CrossFit: 5:30am, 6:30am, 8:30am, 12pm, 4:30pm, 5:30pm, 6:30pm Needham BootCamp: 6:00am, 8:30am Needham Open Gym: M-F 6:30am-9:30am, 4:30pm-6:30pm. Sat/Sun: 8am-10am *Please see Facebook and Triib for more details.* ZOOM Class Schedule: Monday - Thursday-5:30pm ***Workouts are subject to change due to equipment limitations, social distancing, etc.***

"Ginger Ninja Afterbash" AMRAP 12:00

10 sumo deadlift high pull*

20 box/chair step up

10 bar facing burpee

40 double under/lateral line hops

*use whatever loaded implement you have available


Accessory:

Accumulate

5:00 in the bottom of an overhead squat

3:00 object overhead hold

1:00 arch hold

 

"Bahston Sam" 13 Minute Clock:

30 DB Deadlifts, right arm

30 DB Deadlifts, left arm

30 DB Thrusters, right arm

30 DB Thrusters, left arm

30 DB Push Press, right arm

30 DB Push Press, left arm

30 DB Squats, right arm

30 DB Squats, left arm


Max  Sit-ups in any remaining time

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