CrossFit – Sat, Aug 17
New Merch on the rack  ~ $25 + taxHave you ordered your 2 week detox kit yet?

Warm-up

carioca

soldier kick

spiderman Crawl

3 squat 3 step

samson

front rack stretch

10 Front Squats w/empty bar

Front Squat (7×1 record heaviest 1)
Metcon (AMRAP – Rounds and Reps)

4 Min Amrap

20 Db snatch 30/20 (rx+ 50/35)

20 db OH Lunge

20 Single db Push Jerk

20/17 cal – row/bike/ski

rest 2 minutes

repeat 4 min amrap

Pick up where you left off

Cooldown

couch

pancake

pigeon

prone shoulder