Reminder: There are no scheduled classes due to various summer detail schedules. Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like to try to link up with some other CrossFitters to workout together.
Strength Work: Back Squat: 3-3-3-1-1-1
Start with an empty bar or very light weight to warm-up and work on form/technique. Slowly start adding weight, eventually working up to your 1RM. Once you get to a weight where a set of 3 is challenging for you, count that as set #1.
WOD: 12-9-6-3:
- Power Cleans (185#/135#)
- Rings Dips
Recommended Warm-Up:
3 Rounds of:
- 5 Toes to Bar
- 7 Overhead Squats with PVC Pipe
- 9 Hand-Release Push-Ups
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