Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
- Congrats to Josh Brown, our newest coach . CLICK HERE
Events:
- CrossFit Games Viewing Party August 4th at Miramar CLICK HERE
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Split work however desired. You should be able to perform big sets of medball cleans/snatches so scale appropriately. Effort today should be around 80%.
B) Warm Up/Mobility (3:00 – 15:00)
Get into your team of 2 and each athlete complete in any order:
200 Meter Run
21 Wallballs
15 KBS
9 Burpee Pull-ups
200 Meter Run
C) Metcon (20:00 – 60:00)
For time with a partner:
800 Meter Run
50 Medball Cleans (20, 14)
50 Power Snatch (75, 55)
800 Meter Run
50 Hand Release Push-ups
50 Burpee Pull-ups
800 Meter Run
50 Power Snatch
50 Medball Cleans
800 Meter Run
50 Hand Release Push-ups
50 Burpee Pull-ups
L2: (14, 10) (65, 35) (Box Push-ups)
L1: (Empty Bar) (Box Push-ups) (Burpees, no pull-up)
*One person works at a time. Split however desired.
40:00 Cap
D) Bicep Finisher (After Class)
1a) DB Zottaman Curls: 2 x 20. No rest.
1b) Banded Hammer Curls: 2 x 20. Rest 60s-90s.