Hey Folks!

Wednesday coming at ya.  Nice long grinder today.  Remember, full rounds count – partial rounds don’t – so pace it out and be smart.

Get those picks in to Lisa & get excited about the Games.  We get to watch people who devote their lives to being the best at CrossFit do their thang.

[av_video src=’https://www.youtube.com/watch?v=2BY7jRaI14k’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2hayya’]

Coaches Notes:

Another beauty long metcon for you guys.  First 10 – toes to bar are going to be the rate limiting step (or the will to do 5 burpees really quickly).  Break them up early if you need to, and definitely drop off the bar before you tear.  We don’t want any torn up hands this week.  Second 10 – DB hang squat cleans are going to light those legs up.  Get through them at a pace you can feel comfortable jumping back up onto the bar with.  Once again, don’t tear on the pull ups.  Third 10 – same as always, mental toughness in general, though the sit ups I imagine will be difficult after everything else.  Hit them with the best intensity you can.  Have fun!

Conditioning – “Come on Eileen”:

AMRAP:

0:00 to 10:00 min:

5 Box Jumps (24/20)
7 TTB
5 Burpees

10:00 to 20:00 min:

5 Pull Ups
7 Push ups
5 DB Hang Squat Cleans (1/3 bw)

20:00 to 30:00 min:

5 DB Hang Power Snatch (1/3 bw) (one dumbbell)
7 DB Sit Ups (1 dumbbell)
5 Wall Ball (20/14)