FRIDAY 180413

Three Rounds for Time:

Run Big Loop (or Row 1500 Meters)
Rope Climb, 5 Accents
Strict Dumbbell or Kettlebell Press, 30 Repetitions (35lb. / 25lb.)

Rest as needed then,

“Cash Out’ with 20 Repetition Super Set Back Squat

Note: On todays session, athletes MUST utilize the Strict Press – NO use of the legs or hip! Scale weight as needed. Rope Climb substitute is 7 Strict Pull-ups for each accent. There is a 25 minute time cap on todays session.

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The Warrior and the Monk

Now through April 24, 2018, Coach will be donating all proceeds from Amazon Pre-Orders of his book to the Courage Foundation and the Integrated Recovery Foundation. These two amazing Non-Profit groups have a collective mission to serve our nations Veterans. Now is the time to purchase a book! ORDER TODAY! 

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Friday Schedule

6AM & 4PM – CrossFit
8AM – Olympic Lifting and Strength Training (No 5PM Today)

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