Friday August 16

AMRAP 20 min

10 Chest to Bar Push Ups

10 AB Roll Outs

10 Overhead Weighted Lunges (155/105)

Thursday August 15

I

Elizabeth

21 15 9

Cleans 

Ring Dips

Wednesday August 14

Stretch

WOD:

30 Double Unders

10 HSPU

25 Push Ups

30 Kettle Bell Swings

25 Push Ups

10 HSPU

30 Double Unders

Tuesday August 13

Warm Up:

20 HSPU

50 Pistols

Skill:

30 Hang Cleans at (225/155)

WOD:

3 Rounds

6 Lengths Sled Pulls

12 Squat Snatch (135/95)

Monday August 10

Strength:

Press 3 Rounds

7 Light

7 Medium

7 Heavy

WOD:

CINDY

This is one of CrossFit Center Pieces! A great benchmark to keep in check progress and feedback on how well training has paid off!

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Something Fun will be altered for those of you who are at a high level! You know who you are! :-)