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Friday July 22 2016

NEWS:

*Congratulations to Dawn on finishing in 8th place at the 2016 CrossFit Games. We are very proud of you.

WARM-UP:

WOD:

Part 1: 12 min. CAP

21 – 15 – 9

Hang Squat Clean #115/75

Push Jerk #115/75

Part 2:

Every minute on the minute x 5 minutes,

Complete a max set of strict pull-ups

Rest 2 min.

Every minute on the minute x 5 minutes,

Complete a max set of dips

FORMAT:

*1 Bar.

*Choose a weight where you can complete all 21 – 15 -9 in 2-3 sets at most.

*For part 2, use band to complete if needed.

SCALING:

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