* 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 – 5 Push Press

Minutes 6-10 – 3 Push Press

Minutes 11-15 – 1 Push Press

Minutes 16-20 – 30 second Fron Rack Hold

Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit for each individual rep range. For the Front Rack holds you should be working at 100%+ of your Front Squat or your Bodyweight, whichever is heavier.

2) 12 minute AMRAP:

6 D-Ball Over Shoulder 100/70

12 Pull-ups

18 Box Jump Overs 24/20

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 12/side

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

4) Ski Erg: 5K for time

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

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