Thursday – 072116

DSC_0458[1]
Eyor from the 6 a.m. has come quite a ways in his 3 months with the gym! Lost weight and has noticed a significant increase in work capacity.
This Saturday is the F3 Summer Fitness Games at CrossFit F3.  The #realexmen have SEVERAL teams representing!  The heat times are on the event board in the gym.  In order to make sure we all get out there and support our teams, there will be no class Saturday, but keep your eyes peeled for open gym times.  So again, there is NO SATURDAY workout, but there may be open gym.

EMOM
EMOM for 12 minutes:
In the 1st minute, perform 20 unbroken wall-balls (30/20)
In the 2nd minute, perform one set of max unbroken toes-to-bar.
In the 3rd minute, rest.

Your score for this EMOM is the lowest number of toes-to-bar you did in any round, tabata style.  HOWEVER, if you are not good at toes-to-bar, you will perform a 30 second AMRAP but with identical scoring.  Meaning don’t worry about going unbroken, but do as many as you can during the first 30 seconds of the minute.  BUT, try and maintain a number because the lowest you get in any round is your score.

Workout of the Day
3 rounds for time:
10 muscle-ups
20 push jerks (155/108)
400 meter run

This workout is capped at 20 minutes.  If you can’t do muscle-ups, you will do 10 ring pull-ups instead.

Post your scores to the Whiteboard.