Tuesday 6-30-2015

TOMORROW is CrossFit Total!!! Be sure to get some good rest tonight. If you are coming in the morning, fuel up tonight with some extra carbs. If coming at noon/evening, get some extra carbs a good hour before. Please BE ON TIME!!! We have a lot of work to do in an hour!!!

SKILL: EMOM 3:00 Bar hanging/ kipping work: coach will help you pick one:

Hanging for :30

Kip Swing x 10

3-5 kipping pullups

3-5 Bar Muscle ups


5 RFT:
100m Sprint

10 Pull ups

100m Sprint

10 Burpees

:30 rest 


Congrats to the Box jump PRs yesterday!!