Thursday

For TIME:

10-9-8-7-6….1

Bench Press (50% 1RM)

1-2-3-4-5….10

Pull-UPs

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete.

Wednesday

AMRAP in 14min of:

 7 Hang Power Cleans

 7 Front Squats 

RX= 155/105

Tuesday

E4MOM for 28min (7 RUNs):

 200m RUN

“NOTHING WAS EVER GREAT UNLESS AT SOME POINT YOU DOUBTED YOUR ABILITY TO ACHIEVE IT."

OLLIE OLLERTON

Former Royal Marine Commander

Monday

For TIME:
 30 Toes-2-Bars
 20 Burpees Over DB
 10 Alternating DB Snatches
  24 Toes-2-Bars
 16 Burpees Over DB
 8 Alternating DB Snatches
 18 Toes-2-Bars
 12 Burpees Over DB
 6 Alternating DB Snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

The price of freedom is eternal vigilance.

Thursday

AMRAP in 20min of:

 30-sec Handstand Hold

 30-sec Squat Hold
 30-sec L-Sit Hold
 30-sec Chin-Over-Bar Hold 

Tuesday

E5MOM for 25min Complete:

 5 Power Snatches 

 500m ROW/Ski

Rest with the remaining time in the interval.

Monday

Cindy

AMRAP in 20min of:

 5 Pull-UPs 

 10 Push-UPs

 15 Squats