Saturday WOD – 061414

PR Board

Show off Your PRs!

We have added a PR Board in the gym. Every single time someone gets a new PR, go ring that bell and then write your PR up on the Board! Every Month, we’ll post a pic of it online, erase and start over! Let’s showcase all of those PRs, big and small!

WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.

WORKOUT OF THE DAY

Fitness
1. Weighted Push-ups, Heavier than last week: 3×10

2. 4 rounds for total working time of:

Run 400m
15 C2B Pull-ups
15 Burpees

Rest 2 minutes between rounds

Performance
1. Jerk from the blocks: 3rm

2. Bench Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed

3. Close Grip Bench, AHAP: 3×10

4. Metcon

4 rounds for total working time of:

Run 400m
15 C2B Pull-ups
15 6″ Target Burpees

Rest 1:1