8/4/15 – 2.0 Nanos

RANT

Member Aaron Gooding has a brand new pair of Nanos 2.0 that he’s selling for cheap (men’s size 10, color black).  If interested, contact Aaron at aaron.j.gooding@gmail.com

CrossFit Performance

STRENGTH

A. RDL @33×1, 5×4, rest 2:00 (no mixed grip!)

METCON

15-12-9-6-3

Hang Power Clean (mod)

Pullups

*load should be 9 unbroken

CrossFit Fundamentals

SKILL

A. Hang Power Clean, 3×5

B. Hang Clean, 2×5

METCON

10 min AMRAP

10 Hang Power Cleans (light/mod)

10 Burpees Over the Bar

Strength Class

A. Strict Press, 4×1.1.1, rest :30/as needed

B. DB Z-Press @21×2, 3×8-10, rest 2:00

C. Back Rack Lunge, 4×3 each leg (heavy)