Patty
WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.
WORKOUT OF THE DAY
Fitness
1. Strict Press: 1×5@75%, 1×3@85%, 1xME@95%
2. 3 rounds for total working time of:
7 Hang Power Snatch 115/75#
10 Shoulder Touches*
14 Burpees
Rest 1:1
*Perform 25′ Handstand Walk if possible.
Performance
1. Strict Press: 1×5@75%, 1×3@85%, 1xME@95%
2. Weighted Push-ups: 3×ME 45/25#
3. Weighted Sit-Ups: 3×10 AHAP
4. Metcon
3 rounds for total working time of:
7 Hang Power Snatch 135/95#
25′ HS Walk
14 6″ Target Burpees
Rest 1:1