Next week is Bring A Friend week! Have someone interested in CrossFit? Bring them on Tuesday, Thursday, or Saturday for a fun team work out!
Strength:
15 minutes to make up strength work from earlier in the week.
Conditioning:
Complete as many rounds as possible in 15 minutes of:
Mobilize: Hips
Strength:
A: Back Squat 3×10 @ 65%
B: Back Squat 5×1 @90%
Conditioning:
Bear Complex: Working in pairs (alternating rounds), complete 5 rounds of:
7 times through without setting down or taking hands off barbell (bar should touch ground before each power clean but should be touch and go):
Add weight as you can between rounds and work up to the heaviest set you can while maintaining good form.
Strength:
A: Press, 3×8 @70%
B: 1RM Press
Conditioning:
For time:
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Our next Solidarity Bring A Friend Week is coming up next week! Next Tuesday (23rd), Thursday (25th), and Saturday (27th) will be your chance to share the fun of CrossFit with a buddy. You’ll be their coach and workout partner. Start recruiting!
Also, mark your calendars for some upcoming social events! E-mail Becky for more details.
One week until our next Bring A Friend Day! Who will you bring to be your partner on a fun, team workout?
Strength:
Every minute, on the minute for 8 minutes:
Conditioning:
3 Rounds for Time:
-rest 45 seconds between rounds-
