miki

4rds for time: Run 400m 15 HPCL (95/65) 30 Lunge Steps 2 Rope Climbs “Quality is everyone’s responsibility.” – W. Edwards Deming

Press 5×3 (3sec lower each rep) Increase as able Then, AMRAP 12 3, 6, 9, 12, 15… Abmat Sit-ups S2O (115/75) “There is nothing permanent except change.” – Heraclitus

T2B Skills Then, 6rds for time: 10 RKB Swings (more than your usual) 10 DB Floor Press 10 T2B *E2M – 4 Burpee Pull-ups “The reward for work well done is the opportunity to do more.” – Jonas Salk

THANK YOU for an amazing first week! Make sure to double check the schedule for all class times: https://gardenscrossfit.com/schedule/ EMOTM 3 – 3 DL EMOTM 3 – 2 DL EMOTM 3 – 1 DL Increase as you go Lower all reps Then, Partner AMCAP 15 Max Calories! Pick only one machine and alternate – 18/12

FSQ – 2×10, 3×7 Increase each set starting light Then, CrossFit Open WOD 17.5 10rds for time: 9 Thrusters (95/65) 30 Double Unders “Where there is no vision, there is no hope.” – George Washington Carver

Team AMRAP 30 400m Run Together 100 T2B 400m Run Together 200 Walking Lunges 400m Run Together Sled Pull (2x per person) *Split T2B & Lunges any way, one person working at a time. Runs are together. Sled is relay style. “To imagine is everything, to know is nothing at all.” – Anatole France

Strict Press 1×15, 1×10, 3×7 Start light and increase on each set if able Then, AMRAP 24 100m SA Farmer Carry (switch hands any time) 10 SA HPCL R & L 10 SA S2O R & L 10 Calories (Ski or Row) 100m SA Farmer Carry 15 SA HPCL 15 SA S2O 15 Calories 100m

Skill – Strict Pull-up Practice your toughest option Then – 7rds: 30s ON/30s OFF Strict Pull-ups Then, For time: 21, 15, 9, 15, 21 Ring Rows Burpee BJO (24/20) “But he that dares not grasp the thorn Should never crave the rose.” – Anne Bronte

It’s the first full week! Check out the schedule on GardensCrossFit.com – schedule. We have lots of classes to offer, and slightly different in the evenings. We are so excited to expand this amazing community – but there are lots of projects to tackle, and we thank you for your patience. Please let us know

Meet & Greet & WOD! Join us for ANY class! RX, Scaled, and Beginner – Everyone welcome! 5am, 6am, 7am, 8am, 9am 12pm, 3:30pm, 4:30pm, 5:30pm *Same WOD for all classes* *Reminder: we are going through a change from one business to another. There will be transition time & renovations. Please be patient as we