Adrian
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
1. Sumo Deadlift: 6×3 @21X0
2. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0
3. Rounded Back Death March: 3×20 steps @20X0
4. EMOMx8: 20 RKBS
Fitness
1. Sumo Deadlift: 6×3 @21X0
2. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0
3. Rounded Back Death March: 3×20 steps @20X0
4. EMOMx8: 20 RKBS
Performance
STRENGTH/ACCESSORY
1. Sumo Deadlift: 6×3 @21X0
2. Staggered Stance Barbell Good Morning: 3×8 per leg @20X0
3. Rounded Back Death March: 3×20 steps @20X0
4. EMOMx8: 20 RKBS
5. Bench Press: 4×6 @30X0
METCON?
EMOM x 10
odd: 3 Tng PC + PJ
even: 3-5 BMU