Strength


Front Squats
6/6/6/6/6 build up in load
15 minutes


WOD


Buy in: 1,000 M Row

30 Walking Goblet Lunges 
15 Toes to Bar 
3 Rounds 

Fitness: 800 M Row (35/26)
Performance: 1,000 M Row (70/53)
Open: 1,200 M Row (70/53)

15 min Time Cap 

Athletes: Heavy sets of 6 this week start your first set around 65% of your 1 RM.  We finish with a workout that you should be pushing the pace with.  Choose a load on the goblet squats that you can do do unbroken.


Drive


0-10 AMRAP
10 Ski Cals
10 Med Ball Squat Cleans 

10-12 Rest 

12-22 AMRAP
Max 200 M Sprints
Rest 1 minute after each sprint 

22-24 Rest 

24-34 AMRAP
10 C2 Bike Cals
10 Sit ups
10 Med Ball Thrusters 


Crossfit Federal Hill will be CLOSED Saturday August 24th and Sunday August 25th for an L2 Seminar.

All are welcome at Crossfit Harbor East!
Saturday: 8am, 9am, 10am Crossfit, and 11am Drive
Sunday: 1-3pm Open Gym


Fed Hill will re-open Sunday (8/25) evening:
Capacity Class with Hugh at 5:30pm
Open Gym 5:30-7:30pm


Crossfit Harbor East will be CLOSED Saturday August 31st and Sunday September 1st for an L1 Seminar.

All are welcome at Crossfit Federal Hill!
Saturday: 9am, 10am, 11am Crossfit; 8am and 11am Drive
Sunday: 9-12pm Open Gym