P
A. Clean Pull (100% Clean) 5×5
B1. BS: 70% 1×6; 75% 1×6; 80% (2×6)
B2. Barbell Rollouts: 5×10
C. 5 RNFT:
Power Snatch + 2 Full Snatch (~70%)
1 set Def Pushups (target 8-14 reps)
F
A. Deadlift: 5×3: Ascending
B1. BS: 70% 1×6; 75% 1×6; 80% (2×6)
B2. Barbell Rollouts: 5×10
C. q (4:00) 4 Rds AFAP
18 WB or Air Squats
12 KBSn or KBS
Thanks to everyone who came out to the Wedding WOD
This Friday will be Devin’s last day at the gym as he is moving to Fayetteville at the end of the month, so we will be running a Farewell WOD for him Friday!
07 27 15
Any rtp crossfitters or friends of such interested in running a relay race? I am captain of two teams for the blue ridge relay and we now have two openings. The race is Sept 11th/12th and it is 200 miles (broken up into various legs) across the beautiful blue ridge mountains. The event is gorgeous, hilly, involves a team of 12 crazy peeps who run at night through rain or shine, etc (not as intense at Castro’s pig or peg board, but close). Email me if you or anyone you know is interested: jessicaevelynlaine@gmail.com