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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
BACK SQUAT - HEAVY DOUBLE RETEST
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
2 @ 90%+
7 RFT: (12 MIN CAP)
8 POWER CLEANS (155/115)
12 TOES TO BAR
- REST 4:00 AFTER CAP, THEN -
12 MIN AMRAP:
2, 4, 6, 8, 10... etc.
WALL BALL SHOTS* (20/14)
*Wall ball shots must be unbroken before moving on to HSPU's. If you fail the set of wall ball shots, that set must be restarted.
Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.