Monday

Did ya sign up for the "Support Your Local Box" 

competition thru CrossFit Main Page? It's free and a fun was to stay motivated! 

Workout 1 is today! 

It's run just like the CrossFit Open, and you can do the workouts at home! 

Warm Up:

Run 1 Mile 

Raining? 

100 Jumping Jacks

80 Mountain Climbers 

2 Rounds 

10 Push Ups 

10 Burpees 

Strength:

Squat Cleans 

5-5-5-5-5 

Use whatever you have.. start light then get as heavy as you can 

WOD:

Workout 1 

AMRAP in 10 min of:

10 Squats 

9 DB Snatches (right arm)

10 Push Ups 

9 DB Snatches (left arm) 

(50/35# db) or whatever you have :) 

** only have a bar... then do full power snatches