TGIF

Strength:

Speed Deadlift 5x3 @ 65% of 1RM

WOD:

5 RFT

• 20 kettlebell swings
• 10 front squats (5 left/5 right)
• 10 push press (5 left/5right)
• 1 lap run

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Struggle Under

Strength/Skill:

Coach's Choice

WOD:

5 RFT

• 10 Slam Balls (18k/12k)
• 15 Weighted Sit-Ups (18k/12k) - slam ball at chest
• 20 double unders (struggle unders count)

Community Building Warm Up

Thanks to the 8 and 9 am classes for pitching in and helping us get ready to lay the rest of the concrete.  Our amazing community is what makes CrossFit Chiang Mai so awesome. 

Hey Mike!

Strength:

Backsquat using 1RM 

• 4 x 80%
• 3 x 87.5% 
• 2 x 95%

WOD:

10-1

• Thrusters (95#/65#)
• Pull-ups

Chain Gang

Strength:

3x3 Broad Jump
3x3 Deadlift @ 85% of 1RM

WOD:

6 RFT

• 3 Broad Jumps @ 90% of best effort
• 6 deadlifts 
• 9 Ball Slams (15kg/9kg)

_______________________

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