FRIDAY

TGIF!! Here’s an update regarding the In house Throw down. The date has been switched to the following Sunday, July 23rd. Sorry for any inconvenience! Standards will be announced soon as well as workouts.

STRENGTH:

Back rack lunges

3 x 10

CrossFit WOD:

amrap 20 min:

100 meter run

12 kb overhead squats (6 each arm)

RX 44#/26#  RX+ 53#/35# L1 18#/15 # db

100 meter run

12 goblet squats

1 min rest

If it rains, we will be rowing instead.