BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F Week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.
WORKOUT OF THE DAY
Fitness
1. Sumo Deadlift 10-10-10, then 2×10@90% of set 3
2. For time:
800m Run
20 Power Cleans @80% 1RM
800m Run
Performance
WL
3-position Clean + Jerk : Every 2:00 for 7 sets. Start at 60%
STRENGTH
Sumo Deadlift: 10@7, 10@8, 10@9, then 2×10@90% of set 3
METCON
For time:
800m Run
20 Power Cleans @80% 1RM
800m Run
ACCESSORY
a. Weighted Glute Bridge: 3×20
b. Cossack Squat: 3×20