4/19/17 – Laundry Bags

rachael boot

RANT

We’re getting fancy, y’all.  We now have these laundry bags available in the restrooms so you don’t have to put your sweaty clothes straight into your gym bags after showering.  These are complimentary bags, so take advantage!

laundry bags

CrossFit Performance

A. Sumo Deadlift @21X1 – 5×5, rest 2:00

*build each set

+

AMRAP 3

Row/Assault Bike for Cals

Rest 3:00

x4

*100% effort

CrossFit Fundamentals

A. Deadlift @21X1 – 5×10

+

AMRAP 20

400m Run

20 Deadlifts

15 HR Pushups

*score = rounds + reps

Olympic Weightlifting

A. Muscle Snatch – heavy single

B. Power Snatch @75% – 3×2

C. OHS @70% – 2×3

OHS @85% – 2×2

D. Power Clean + Jerk – heavy single

2×2 @80%

E1. Pullups – 3xAMRAP, rest :60

E2. Single Arm Kneeling DB/KB Press 3×12-15 each arm, rest :90