Announcements

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CrossFit

Strength

Squat Clean
2-2-2-2-2-2 @ 70-90%

Drop and reset between reps

Compare to Friday, 6/16/2017

WOD

3 rounds for time of:
Ski 15/10 Calories
30 Thrusters, 45/35

Rest 3:00

Target times are 2-3 minute rounds, scale thruster reps appropriately

Score is total working time

QuickFit

4 rounds
1 minute row at moderate pace
Immediate into:
Sprint 15/10 Calories
15 Hanging Knee Raise (Adv 8-10 toes to bar)
15 Wall Balls

Rest 1:00