* New Shirt Order Being Placed 8/1/16 HERE

** CrossFit Kids will be cancelled this Saturday, 7/30

WOD:

1) For Max Reps:

3 minutes Squat Snatch 135/95

3 minutes Rest

3 minutes Squat Snatch 185/135

3 minutes Rest

3 minutes Squat Snatch 225/155

Keep track of reps performed in each interval.

2) 21 minute EMOTM:

Minute 1 – 1 Round of “DT”

Minute 2 – 1 Round of “Cindy”

Minute 3 – 1 Round of “Nate”

This is 7 total rounds of each workout. Scale as needed so that you don’t bomb out and can finish with consistent output.

3) AQAP:

800m Run

30-20-10 Strict Ring Dips

This is a 3 round workout, starting with 800m every round.

4) Rope Climbs: 30 for time

Goal here is to work on pacing, work to do a consistent amount every minute until complete.

5) False Grip Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a 20″ box. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE