Workout of the Day
Clean Pull to Power Clean (Touch & Go) -MTR- 5-7×1
21-15-9 reps for time of:
Jumping C2B Pull-ups
2 rounds for time of:
25 Wall Ball Shots (20lb to 10ft)
25 box jumps (24″)
Barbells for Boobs Volunteer Opportunity–Hey CFCM! We have another opportunity to help out our friends over at BFB for a few hours this coming Sunday the 24th, anytime between 11-3pm (2777 S. Bristol, Unit E Costa Mesa, CA 92626). They will need help putting together their “Boob Toob” packages that will go out to tons of gyms that are fundraising for BFB around the world. If you can help out, please email Sarah at email@example.com. Thanks team!
Read—Why We Eat: Hunger, from Mark’s Daily Apple.
Watch—The Gymnastic Planche with David Durante, from CrossFit. Damn, this looks hard!
Eat—Meatza! from Sweet Cheeks. If you’ve never tried Meatza (aka meat pizza)… well, it’s delish.
Clean & Jerk 3/35% 1/50% 1/62.5% 1/72.5%
Row 20 min.
C) 2-5 exercise
Sword Punches (2-second pause) 3×20
4-way Iso Shoulder 3x30sec
mid & high band trap squeezes 3x20ea
Scap Ball OH Bounce 3×20
Supine Straight are IR/ER (with KB) 3x10ea
or SJ or Jobes