A1: Close Grip Bench Press 5×5

A2: Weighted Chin Ups 5×8-12

 

Complete the following in any order:

3 x 250m Row

3 x 90 sec AMRAP:

  • 5 Box Jumps
  • Max Effort Prowler Push For Distance (50#/90#/180#)

Mystery AMRAP

 

Our Goal/Member board is up and ready for some action! We would like all of our members to come up with a couple, 3-6 month long PERFORMANCE-related goals. Your goal can be anything; questions you should be asking yourself:

  • What do I want to squat/press/deadlift (CrossFit Total)?
  • What do I want to clean and jerk/snatch (Olympic Total)
  • How many pull ups would I like to do? With what resistance/assistance?
  • How many consecutive double-unders can I do?
  • How fast would I like to complete a 500m row?
You don’t need to have answers to every question listed above. Come up with your own performance-related goal that is important to you. MAKE SURE IT IS SMART!
S – Specific
M – Measurable
A – Attainable
R – Relevant
T – Time-bound

 

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