Back Squat: 3 x 8
Heavier than last week.
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last High Intensity day.
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In teams of 2 with one partner working at a time, complete the following for time:
200 Wall Ball 20/10, 14/9
50 Ring Muscle-Ups
Sub for the muscle-up is 1 burpee + 2 pull-ups/ring rows (50 burpees and 100 pull-ups for the team). The burpee and pull-ups/ring rows must be performed as 1+2 at a time, i.e., you can not perform 10 burpees then 20 pull-ups/ring rows to equal 10 muscle-up.
Post time and Rx to comments.
Kristin C. crushing all things athletic on her honeymoon: handstands on Taketomi island, kayaking in the Irimote river, and a major bike climb in the Arashiyama bamboo forest in Kyoto. Kristin reports: "Japan is incredible—an adventure seeker's paradise. The food ain't too shabby either! Special thanks to Coach Whit for the all the strength training this past year!"
- AntiGravity is CANCELLED today.
- Kids Club at 9am is CANCELLED today.
- CrossFit Preschool is CANCELLED today.
- The following classes will be offered as a modified schedule tomorrow for Labor Day (9/7):
Keeping It Real: Runners Share Self-Portraits Runner's World