Wednesday, August 3rd

Workout of the Day

A) In 20 minutes, find today's heavy single snatch

B) Fitness
AMRAP 4:00
3 Chest to bar pull ups
​10 Front Rack Lunges (from ground)
---Rest 2 minutes, then---
AMRAP 4:00
3 Pull Ups
10 Front Squats (from ground)

Performance
AMRAP 4:00
3 Bar muscle ups
10 Front Rack Lunges (from ground) 95/65
---Rest 2 minutes, then---
AMRAP 4:00
3 C2B
10 Front Squats (from ground) 135/95

---

CrossFit Endurance

A) Warm-Up
400 easy jog

Skill: Running with Soft Feet

B) Long Intervals
4X400
Rest 2min between rounds

2X800 *
Rest 2min between rounds

*Only for those who want longer work.

C) Mobility
Lacrosse Ball smash on bottom of foot.  Spend at least 3 minutes each side.