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

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

WOD:

1) 20 minute EMOTM:

Minutes 1-5 – 3 Jerk Balance

Minutes 6-10 – 2 Halting Jerk

Minutes 11-20 – 1 Jerk

Warm-up as needed. Start around 50% of your 1RM Jerk for the Jerk Balance and climb as deemed fit.

2) Close Grip Bench w/5 second Pause: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause 5 seconds at the Chest on each rep. Establish a 3RM for the day, your other 4 working sets at at 80% or heavier of today’s 3RM.

3) 5 rounds AQAP:

10 D-Ball Over Shoulder 150/100

20 Box Jump Overs 24/20

400m Run

Rest 5 minutes

Keep track of time to complete each interval.

4) Ski Erg: 5K for time

Treat this as a time trial, set a benchmark for yourself if you’ve never done this.

5) Yoke Carry: 8 x 25m

Heavy. Rest 2-3 minutes between sets.

6) Bent Over Landmine Row (Neutral Grip): 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

7) AQAP:

Accumulate 1 minute in an L-Sit

30 Toes-to-bar

50 GHD Sit-ups

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