Friday, January 13, 2017

Power CrossFit – CrossFit

ROMWOD

Today is a great day to ROMWOD. Do it if you have the time. I hope to see y’all on Saturday! Bring a friend!! The more the merrier!

BENCHMARK

The following two components will be retested in 8 weeks. Take as much as needed between the two.

1000m Row (Time)

Max Effort 1000m Row

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

STRENGTH

If you signed up for your customized strength program then refer to your spreadsheet.

GOAT WORK

Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

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