Wednesday July 12

If you have a friend who wants to try crossfit. Send them this link!

Warm Up
Run 800 or Row 800

Strength Back Squat
5.5,5,3,1+ Last set is 1 plus…. as many reps as possible…. 95 Percent


5 Rounds For Time
18 Db Snatches (9 each arm) 50/35
15 Cals on rower or 10 on a bike or 200m run
Immediately after perform 20 power cleans 225/185
*** Power cleans should be YOUR HEAVY WEIGHT****