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Workout of the Day

Mon, July 15th

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Beautiful weekend, I hope you all got out and enjoyed. We have a great CrossFit open WOD coming at you tomorrow we hit 6 months ago. Have fun with this one guys!

A) 3 Min row/Assault then every :20 sec for 3 min Tempo Squat/Ring Rows/Hollow Swings then 1 min jog

B) 12 Min EMOM

1st-1-5 Ring or Bar Muscle Ups (scale to 30 sec Bar Muscle Up Technique)

2nd-15 Sec Hard Assault

C) “18.2”

12 Min to complete

18.2A 1-2-3-4-5-6-7-8-9-10

Dumbell Front Squat 50/35

Bar Facing Burpee’s

With remaining Time 18.2B

1 Rep Max Clean (either full or power)