“You reap what you sow; you can’t get out of life what you’re not willing to put into it.”-Darren Hardy, The Compound Effect.


1.squat 3 x 3 @ 90% of heaviest done on Monday

2.front squat 3 x 5 @ 85% of heaviest done last Wednesday

for time:

-50 cal. row/bike/ski/run

-35 hand release pushups

-20 pullups

Sport & Performance

Hatch 16/24

1.squat 65% x 5 x 2 sets, 70% x 5 x 3 sets

2.front squat 60% x 5 x 4 sets

CrossFit Games Open Workout 13.3

AMRAP in 12 min. of:

-150 wall ball #20m #14f

-90 double unders

-30 ring muscle ups

post times or total reps to comments


Go calories go!


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