Monday WOD – 042318

We'll miss you, Rosie!

We’ll miss you, Rosie!

KIDS & TEENS SPRING SESSION STARTS TODAY AT 4:30PM!!
Registration still open: http://whalingcitycrossfit.com/kids-teens-cf/

MEMORIAL DAY MURPH & WCCF 6-YEAR ANNIVERSARY PARTY!!!
Saturday, May 26th! Save the date for all our Memorial Day Weekend festivities! More details to follow.

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
A1. Back Squat @30X0: 4×10 HTLW
A2. Strict Pull-up @20X1: 4x +1 more than last week!

B. 3 Rounds NOT for time:
10 Front Rack Step Ups /leg
6 Rope Pulls

Fitness
A1. Back Squat @30X0: 4×10 HTLW
A2. Strict Pull-up @20X1: 4x +1 more than last week!

B. 3 Rounds NOT for time:
10 Front Rack Step Ups /leg
2 Rope Climbs

Performance
A. Clean w/ Pause in Receiving Position: 10×1 across, HTLW

B1. Back Squat @30X0: 4×10 HTLW
B2. Strict Pull-up @20X1: 4x +1 more than last week!

C. 3 Rounds NOT for time:
10 Front Rack Step Ups /leg
2 L-sit Rope Climbs

D1. Bicep Curls: 3×8 per arm @20X0 – rest 60s
D2. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s