Announcements

Saturday, Aug 19th – D5 With Jason Khalipa (Sponsored by Saint Arnold Brewing!)
Friday, Aug 25th – Summer Series Week 3!
Sunday, Aug 27th – Adaptive Nutrition Seminar

CrossFit

Warmup

Shoulder Mobility and Activation

then

4 Steady Rounds
10 KB Taters
Run 100m

Strength

Find a 1RM Power Clean

MetCon

“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Ups
6 Minute Cap

Beginner: 135/95; Push Ups
Intermediate: 185/125; 12-8-4 or 15-10-5 HSPU with reduced ROM
Advanced: Rx

If possible use the Open standard on the HSPU with a partner checking ROM.

Competitor Extra

Run 1mi

QuickFit

From 0:00 – 5:00
EMOM
Bike :30 on/:30 off

From 5:00 – 10:00
Run 600m

From 10:00 – 15:00
EMOM
Bar Facing Burpees :40 on/:20 off

From 15:00 – End
Run 600m