Workout of the Day

Friday, July 20th 2018

Crossfit A) For quality: 15-12-9-6-3 or 12-9-6-3 kipping pullup-strict pushup or HSPU B) @minute 0: Grace 30 clean and jerks for time (135/95lb) @minute 7: Annie 50-40-30-20-10 double under- sit-up @ minute 16: time cap

Wednesday, July 18th 2018

Crossfit A) 5×3 tempo front squats @ challenging weight. 3 seconds down, no pause, fast up After each set 15-20 second L-hang or L-sit hold B) 15 minute AMRAP: 21 box jump-15 burpees-9 hang squat snatches (95/65lb)