FUNday

In TEAMs of 2

For TIME: 

60 Burpees  

1,000m ROW

50 Power Cleans*

1,000m ROW

40 Bent Over Row*

1,000m ROW

*RX= 135/95 Barbell 

"Next time, wear a skirt so I know who and what you are"

Thursday

For TIME:

100 Double Unders 

10 Man-makers 

50 Double Unders 

20 Devil Press

50 Double Unders 

10 Man-makers 

100 Double Unders 

RX DB= 40/25s

CROSSFIT TERMS EXPLAINED

Wednesday

Track WOD

E3MOM for 30min alternate b/n:

 200m RUN + 20 V-UPs

 200m RUN + 20 Hollow Rocks 

 200m RUN + 10 Lunges  

 200m RUN + 20 Flutter Kicks

 200m RUN + 20 Squats  

Gardner Minshew Showing Up…

Tuesday

Deadlift: 3-3-3-3-3

Bench Press: 5-5-5-5-5

4 Rounds of:

 1min ON - :30sec OFF

Jacob’s Ladder

Hollow Rocks

Versa Climber

Handstand Hold

Deputy Killed in Shootout

Two officers walk down East Adams Street and follow the escort of two slain officers to the Wally Howard Forensics Science Center in Syracuse, NY. Dozens of officers from several agencies gathered at Upstate University Hospital's emergency room in Syracuse after two officers were fatally shot in Salina on Sunday.

Monday

AMRAP in 20min Of:

 20cal ROW/Ski/Bike
 7 KB Swings
 3 Muscle-UPs
 6 DB Snatches (50/35)
 5 Front Squats (135/95)

5 Tricks to Get Better at CrossFit