Announcements:
– There will be NO CrossFit Kids this week (Tuesday or Saturday). Sorry for any inconvenience, but next week we’re back on!

– CrossFit Endurance is on at 5:30pm, as usual

– Today is the FINAL DAY of the Ab Challenge

Mike G. and Mike J. with their unbroken KB Swings on Monday afternoon!

 

Strength
4 sets
Shoulder Press + 4 Push Press (One set = 1 Shouder Press right into 4 Push Press)
Rest 60 seconds

Strict Toes-To-Bar (8-10 reps)

Modification for Strict Toes-To-Bar can be TTB with a slight kip, “Strict” Hanging Knee Raise, or “Strict” Laying Leg Raise

Rest 60 seconds

 

Conditioning
Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

Hang Power Cleans should be unbroken every round

Please complete push-ups near Clean bar, to leave space at rig for athletes doing pull-ups/ring rows.

 

30-Day Ab Challenge:

Day 30- FINAL DAY OF THE CHALLENGE!!

70 Crunches

50 V-Sits

56 Leg Raises

90 Second Plank Hold