MONDAY 130923 

Ring Dip Progression: 6,5,4,3,2 Strict Pull-ups

Front Squat: 10 – 10 – 10 – 10 – 10 Repetitions

Rest as needed then,

For Time:
21,15, 9 Repetitions of
Kettlebell Swing
Ball Slam
Hand Release Push-up

Note: Increase weight during each set of Barbell Front Squats. Weight on the Kettlebell Swing is 35lb. for women and 53lb. for men.

Greg, Jason and Andrew following a battle with “Elizabeth”


Good luck and safe travels to Greg Amundson as he departs for Kenya today to support his team on CrossFit For Hope. Kenya provides a unique opportunity: though its economy and politics are fragile, the precise application of two ingredients-water and education-will make an immediate and profound difference. Hope for Kenya allows CrossFit athletes and affiliates to build schools, water cisterns, and meaningful lives for kids at risk of needless poverty and death. Greg and his Team from CrossFit For Hope will be focusing on building schools and providing sustainable water during their expedition.


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