8/12/14 – Open Gym Closed on Sunday

METCON

5 min AMRAP @80-90%

10 Wall Ball (20/14)

10 KB Swing (53/35)

–Rest 2:30–

Repeat for 3 times total

RANT

Open Gym will be closed this Sunday due to the home game!

CrossFit Performance

METCON

5 min AMRAP @80-90%

10 Wall Ball (20/14)

10 KB Swing (53/35)

–Rest 2:30–

Repeat for 3 times total

CrossFit Fundamentals

SKILL/STRENGTH

Deadlift 5×5

METCON

3 Rounds for Time

15 Deadlifts (135/95)

30 HR Pushups

45 Squats