Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.)

Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.)

As usual you all did great today, and you did a good job of serving up your own “punishment.” No really though, it’s good to work hard, and it’s good to really be able to pinpoint what you’re bad at and buckle down to work on it. It’s key to getting better as a CrossFitter and for becoming a more accountable person. Some of you played with some of the new “toys” we got as well. Great work everybody. Cheers.

Courtney and Shelia trying a little something new

Jason on some GHD Sit-ups

Ken getting a muscle-up

Gregg doing some deadlifts with the chains

– Jade