7/30/14 – Reminders

SKILL

Review Clean Technique

STRENGTH

10 minutes to find 1RM Clean

METCON

20 min AMRAP @80%

800m MedBall Run (20/14)

8 Cleans (80%/87%)

RANT

Reminder 1: There’s a trash bag of stuff that has been left behind for a while in the locker area.  If you’re missing something look through it and claim your stuff asap!

Reminder 2: Thursday at 6:30pm is our monthly Nutrition Seminar at 6:30pm!  Don’t register anywhere, just show up!

CrossFit Performance

SKILL

Review Clean Technique

STRENGTH

10 minutes to find 1RM Clean

METCON

20 min AMRAP @80%

800m MedBall Run (20/14)

8 Cleans (80%/87%)

CrossFit Fundamentals

STRENGTH

Assisted Pullups @31×1, 4×10

METCON

3-6-9-12-15-18-21

Ring Row

Burpee

KB Swing (53/35)