140910
Main – CrossFit View Public Whiteboard Metcon (Time) WupWOD 21-15-9 WBs DUs3×1 singles Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCoaches hold strict RX standards to athletes.
140910
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS Metcon (Time) WupWOD 21-15-9 WBs DUs Metcon (Weight) Skillz and Drillz EMOTM 6 mins 1 SqSn 3 sec pause at 2in, knee, mid-thigh, and full squat catch increase weight throughout Overhead Squat (1-1-1-1-1) build up to 1 RM EMOTM…