Strength/Skill: 

IMG_8053

15 min work up to a Heavy 3 rep Front Squat 

*doesn’t have to be lifetime PR but work up to a challenge set
*try to limit working sets to about 4-5

 

WOD:
10-8-6-4-2​​
Hang Power Clean ​(135/95)
Front Squat​(135/95)

*200m Run after each round

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Conditioning:
AMRAP 7 x 3​
15 Cal. Row
15 KBS​(choice)
15 Box Jump-Step Down​(24/20)

*rest 2 min b/w rounds
*goal is to improve slightly each round, so think 80/85/90 % effort

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Momma’s Quote of the Week:  “Crossfit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much of about yourself.”—Ben Smith

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Please read these important notes for this weekend!

Both the main gym and the Pit will be closed this weekend as we are hosting a CrossFit Level 2 seminar on the 23rd and 24th.
But classes go on!  
*On Saturday, we will run a bootcamp style workout at Freedom Park at 8am and 9:30am
*On Sunday, we will run a track style workout at AG Middle School at 11am.  
*19.5 will be Friday’s workout for the gym this week b/c of the seminar.  Also note that we will be extending the deadline for this WOD until Wednesday 3/27, so that members participating in the gym open have to complete the workout.