Dave
Registration for our High School Strength & Conditioning Summer Program: http://whalingcitycrossfit.com/high-school-sc/
WORKOUT OF THE DAY
Fitness
1. Back Squat: 5×5 across
2. 3 Rounds for time:
25/22 Calorie Row
25 Thrusters 45/35
12 Pull-ups
Performance
STRENGTH
1. Back Squat: 5×5@ 10RM
2. Deficit Deadlift: 3×3@ heaviest load from two weeks ago.
METCON
3 Rounds for time:
25/22 Calorie Row
25 Thrusters 45/35
12 Pull-ups
GYMNASTICS
Accumulate 15 Hip to Bar Swings
ACCESSORY
1-arm DB Row: 3×15 each side
ENGINE
10x500m @ RPE 8-9 @/Rest 1:1