Main – CrossFit

“I don’t use machines, I AM ONE”

This is the way we all should think at some point throughout the day. There are times when we all are struggling during our daily work schedule. Just remember to put your head down and keep moving ahead. We are all MACHINES, we just got to find it in us.

(No Measure)

Rope Climbing Technique (15 minutes)

*Lets get some people climbing this rope today and getting ready for Thursdays WOD

Metcon (Weight)

Strength Work

4 sets:

A. 3 Strict Presses + 2 Push Presses + 1 Dip Pause Split Jerk followed by:

B. 45ft HEAVY Sled Push followed by:

C. 20 Heavy KB Swings

*Rest as needed between sets and lets get strong.

*Put heaviest weight for the Press work

Metcon (AMRAP – Rounds and Reps)

20 Min EMOM:

Odd ā€“ 15 Wall Balls (20/14#)

Even ā€“ 12-15 Calorie Row

Score is total rounds with completed all reps or scaled rounds completed.