Monday, June 29, 2015


10:00 to find your 1 RM front squat

2 Rounds:
1a) 10 per leg weighted step ups on 20" box (45/30)
1b) 20 supermans with 2 second pause at the top

5:00 Amrap
3 Deadlift (275/185)
7 Push Press (115/75)

*Courtesy of CrossFit, Inc.

Post WOD
sled walk:
60 m forward (HEAVY)
60 m backward

Tip of the Day
Different time domains are designed to provide a different stimulus.  Sometimes the shortest WOD's are the ones that hurt the worst.  Today is a sprint.  Discuss proper scaling options with your coach if the prescribed weights will not allow you to haul a**.