Nicole during “Murph”
Whaling City CrossFit’s 2nd Annual Lil’ Beasts Summer Health and Fitness Program
Registration is OPEN for our 2nd Annual Summer Program for Kids! July 21st through July 25th; 9am-12pm. Located at Eastover Farm in Rochester! Register your Lil’ Beasts HERE.
WORKOUT OF THE DAY
Fitness
1. Strict Press: 1X5@40%, 1X5@50%, 1×5@60%.
2. Metcon
5X400M Run – rest 1:1
*All out every round.
Performance
1. Mid-hang Power Snatch: 5×3@80% of 3rm
2. Strict Press: 1X5@40%, 1X5@50%, 1×5@60%.
3. Connectivity
4. Metcon
5X400M Run – rest 1:1
*All out every round.