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STRENGTH:

Weighted pullups 1 rm

***If you do not have pullups , use a lighter band than usual.  If you want to work on the kipping pull up, let’s do it! 

Just a reminder about class structure.  If you don’t like doing strength, do a longer warm up and skip it.   You’re just wasting your time and the coach’s time.  Days when strength is posted, the workout will not start until 30 minutes into the hour.  That means a 10 minute warm up, and 15 to 20 minutes of strength.   If you do a half ass strength program, you will be waiting for the rest of the class to finish up. Make the most of your time.  We are here to coach you and help you.

CrossFit WOD:

EMOTM for 10 minutes:

4 dead lift 155#/115#

8 burpees