Strength:
1-rep-max clean
-then-
WOD:
For time:
100 pull-ups
100 wall-ball shots, 20/14#
Rest as needed between the clean and the couplet. Post load and time to comments.
*This WOD can be adapted for any fitness level. Please note the scaled versions/levels posted on the board at the box.
OnRamp:
3 Rounds for time:
800m run
40 good mornings
40 sit-ups
Now for sale at the box! Kill Cliff is immediate, cold recovery from your WOD. Its natural ingredients fight inflammation and contain electrolytes. It also helps your joints to recover faster.
Honor system- just place your name on the sheet on the fridge. You may pay staff as you go, pay at month end, or pre-pay however many spaces on the sheet you would like to purchase.
3 flavors available-
*$3.50 per single can or
*2 for $6.00 (when buying 2 at one time)
oops we missed tip #4. Here it is..
How to stay motivated for CrossFit when it continues to kick your ass!
Take a break
Seriously ask yourself this question, are you burnt out? If the answer is a resounding yes, then take a break. You need it. Let your mind, body, and spirit recharge. Sometimes, you just need to refocus and it’s ok. But this is NOT a cop out for being lazy! Dig deep and have an honest conversation with yourself to find out what your body and mind really needs.
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