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Thursday 6/27/2019

26
Jun

Thursday 6/27/2019

Only a couple days left to vote for best of South Kitsap! Please vote for “CrossFit NXNW” in both Athletic Center/Gym, and Trainer- Sport/Physical categories. You’ll also find many of our members nominated as well. Thanks for your support! Vote here: http://portorchardindependent.secondstreetapp.com/Best-of-South-Kitsap-2019/gallery/?group=321487&fbclid=IwAR0cPE3_6xH_rfLKhNimUpeRtTuQws__XX-1FyAxdQ3gIpdFdLjJICfKiUc

Dungeness & Octopi

Strength/Skill

Complete 5 Sets:

Bench Press x 3 @ 85-90% of your 3RM From Three Weeks Ago
Supine Barbell Row x 4 Reps @ 20X1

Rest as needed between movements and sets.


WOD

Dungeness

15 Minute AMRAP:

5 Push Press 115/80
10 KBS 53/35
20 Double-Unders


Octopi

15 Minute AMRAP:

5 Strict HSPU
10 KBS 70/53
20 Double-Unders

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