He knew a crusty caballero who played an old gut string guitar (Friday 6/17)

The Script: Friday 6/16

The Warm Up: 3 Rounds

3 Burpees

5 Deadlift

5 Hang Power Cleans

5 Strict Press

5/3 Strict Pull Ups

 

The Strength: 3 RM Power Clean- Tap and Go

 

The Conditioning: 

15-12-9-6-3

Hang Power Clean (95#/65#)

Push Press

 

The Extra Work: 

4xME Strict OR Banded Strict Pull Ups w/ Pauses at the Bottom and Top (Use a band that allows you to do 5+. Change bands when you are able to do 10)

011116-Monday-CrossFit

The FIT101 Boot Camp program begins today with a free week of classes! Come in at 8:30am, 5:45pm or 6:30pm and try it out! Classes will meet Monday,, Wednesday and Thursday. Let me know if you have any questions and please share this with anyone who would be interested!

 

Strength: 20:00 to work up to a heavy 5 on your Front Squat

 

MetCon:  10:00 AMRAP

10 Alt Plate Push Ups

20 Air Squats

30 Russian Twists