Friday 6/13 WOD

Main – CrossFit

Great week back after our Throwdown! We are very proud of those of you who made it back in the Box to train.

For Road to Crush: Registration is still open for Summer Crush Games! Register Today.

Next week is our last week of our 2 month strength prep for Crush and we will be changing focus for the following 9 weeks leading up to Competition day to gear up skill and motor wise.

Enjoy and Do Work!

View Public Whiteboard

WU

Coach’s Choice

SWOD

:20: Back Squat (3@60%, 3@70%, 3@80%, AMRAP@90%)

WOD

:40: Metcon (Time)

3Rds For Time:
10 Squat Cleans 135/95#
20 Box Jumps (Step Down)
30 Double-Unders

Rx Plus = 165/115#

***In Memory of Coach William’s athletic abilities, we will all be doing STEP DOWNS on the BOX JUMPS***

Road To Crush

Power Snatch (3RM from the Hang)

Glute-Ham Raises (3×20)

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