—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

09
29
2022

WOD 09.29.22

Strength:

3 Pistions snatch, 1-1-1-1-1

WOD:

3 rounds for time:

400m run

21 hang power snatches, 75/55lbs

12 handstand push-ups

Post loads and times to beyond the whiteboard.

****

09
28
2022

WOD 09.28.22

Conditioning:

Complete as many rounds as possible in 13 mins of:
10/7 Ski Erg Calories
Suitcase Carry, 40 yd

WOD:

3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
Box Jump, 24/20 in
Sledge Hammer Strike
Toes-to-bar

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

post round and reps to beyond the whiteboard.

****