W.O.D.

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

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

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

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

Team AMRAP 30 400m Run Together 100 T2B 400m Run Together 200 Walking Lunges 400m Run Together Sled Pull (2x per person) *Split T2B &

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)

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

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

Meet & Greet & WOD! Join us for ANY class! RX, Scaled, and Beginner – Everyone welcome! 5am, 6am, 7am, 8am, 9am 12pm, 3:30pm, 4:30pm,