The pain passes, but the beauty remains.

-Renoir

Happy Birthday Becky!

WOD…

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Endurance Workout…

TABATA

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8