CROSSFIT

Accessory

Rot Cuff 3×8

GHD Back Extensions 3×8

Lift

Clean Complex 7×1 (Increasing)

Complex: Deadlift + Power Clean + Clean + Front Squat

MetCon

18 Minute AMRAP of:

30 Double Unders

15 Wall Balls (W: 14/9 M: 20#/10′)

200m Run

Congratulations and good luck to Coach Jeff and Caily who will be tying the knot today!!!

CROSSFIT

Mobility

Wrists/Front Rack

Strength

Front Squat 10×10 @ 55%

MetCon

4 Rounds For Time of:

8 Ring Dips

12 Pushups

16 Push Press (65/95#)

CROSSFIT

Accessory

Seated KB Press 3×8/Arm

Stagger Stance Good Mornings 3×8/Side

Lift

Snatch Complex 7×1 (Increasing)

Complex: SG Deadlift + Power Snatch + Snatch + OHS

Gymnastics

3 Rounds NOT For Time

3 Wall Walks

6 HSPU + Shoulder Tap (2)

9 Strict Ring Rows (False Grip)

There has been a few schedule changes for the month of August, especially the end of this week and all of next week.  Please see Zen Planner for the updated schedule.  Regular class schedule will resume August 29th.

If you have any other questions, comments or concerns, please email Coach Hugo at hugo@crossfit431.com.

Thanks and sorry for any inconveniences!!!

CROSSFIT

Strength

Pause Back Squat (10s) 8×1 @ 60%

OH Hold (Max) 8×1 @ 95/135#

MetCon

10 Minute AMRAP of:

Increasing Ladder (Start at 1 rep per movement, increasing 1 rep each round until time expires)

T2B

HSPU