Sport & Performance

1a.pause squat 10 x 3 @ 80% of heaviest 10 on Tuesday in 15 min.

1b.max UB pullups x 3

2a.every 90 seconds 10-8-6-4 UB power snatch (build to a heavy)

2b.every 90 seconds 30 double unders x 4

teams of 2-3 perform:

AMRAP in 15 min. of:

-50 cal. row (one athlete working at a time)

-35 synchro wall ball #20m #14f

-20 synchro toes to bar

-5 synchro chest to bar


1.pause squat 10 x 3 (add 5lbs from last week)

AMRAP in 15 min. of:

-21 double unders

-15 thrusters #95m #65f

-9 situps


Secret good news. . . . today was the last day of 10s on squats.


On Being An Asshole

On Still Being An Asshole

10 Years In CrossFit


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s