1 rep to go!
Sign-up now for our 1st ever WCCF Partner Throwdown, Oct 4th!
$35 per team and all the money we earn from the throwdown is going towards throwing a kick-ass cookout and party for all of you immediately afterwards. All taking place at Eastover Farm in Rochester, MA. This is going to be an awesome event!
https://whaling-city-crossfit.theboxhq.com/events/first-annual-wccf-in-house-throwdown
WORKOUT OF THE DAY
Fitness
1. Push Press: 3RM
2. 8X250m row – rest 1:30
3. Pull-up Development
Performance
1. Push Press: 3RM
2. Metcon
8X250m row – rest 1:30
3a. 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.
3b. 3X8 Jumping Good Mornings – HTLW, rest 90 sec.
4. C2B Development