CrossFit (6am, 5:30pm)
Strength: Back Squat 3-3-3-3-3
Work Capacity:
For time:
– 50 Double-Unders
– 50 KB Swings, 53/35 lbs
– 40 Double-Unders
– 40 Chest-to-bar Pull-ups
– 30 Double-Unders
– 30 Handstand Push-ups
CrossFit Light (7am)
With a continuously running clock, do 1 Thruster (65/35 lbs) the first minute, 2 Thrusters the 2nd minute, 3 Thrusters the third minute, etc. until you cannot complete the reps within the minute.
Then…
With a continuously running clock, Run 10M the first minute, 20M the 2nd minute, 30M the third minute, etc. until you cannot complete the distance within the minute.
“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.”
– Sam Ewing
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