Reminder: This Saturday, we are doing a park workout & BBQ over at Vasona. The workout will include at least 1 water element (not swimming) we plan on cooking out hanging out afterwards. Feel free to bring a friend, games to play, a dish to pass, additional beverages. Burgers, Boars Head Meats, and Hapas Beers will all be making an appearance. Hope to see you all this weekend.
CROSSFIT
We will be testing some max lifts this week. Please Please write these numbers down, put them in your notes, put them on the board, something! We will be doing ALOT of work off of them, and you SHOULD know your numbers!
S&P Cycle: squat- pull– press–PULL– off
A) EMOM x 7 2 Squat Snatches @ 75%Then 7 min to find 1RM
B) 3 rounds for time:
25 KBS (70/53)
100 double-unders
CSPORT
Complete AFAP:
Block Run
100 double-unders
90 lunges
80 situps
70 pushups
60 wall balls
50 box jumps
40 cal row
3 min plank hold
20 burpee pullups
10 TGUs
