10 May 2019

FRIDAY 190510

“The Grind”

For Time:
15 Thrusters (75lb. / 55lb.)
15 Shoulder to Overhead (75lb. / 55lb.)
20 Toes to Bar
12 Thrusters
12 Shoulder to Overhead
16 Toes to Bar
9 Thrusters
9 Shoulder to Overhead
12 Toes to Bar
6 Thrusters
6 Shoulder to Overhead
8 Toes to Bar

Run 1 Mile (Big Loop)


15, 12, 9, 6 repetitions of,
Hang Power Clean (75lb. / 55lb.)
Front Squat (75lb. / 55lb.)

Note: Today is indeed going to be “a grind!” Take this workout one repetition and “micro goal” at a time. There is a 35:00 time cap. Rx’d weight is 75lb. / 55lb. for all exercises. 

IMG 6830

Roberto is back from Hawaii and joins the 4PM crew!


Friday Special Programs 

CrossFit Strength Training (8AM – 9AM) 


Good luck and safe travels to Coach who will be in Fort Worth, TX., the next three days teaching a course at Forth Worth Police Department. 


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