Monday
WarmUp
Row 500m
Mob: BandyOverheadShoulder
2 Rounds
6 TigerPushUp
12 OHS (pvc)

1) 4 Sets
PushJerk x 3 reps
Rest 30 sec
KB Snatch x 10 (5/arm, use kb, practice punch thru)
Rest 90 sec

2) AMRAP10
6 HSPU
9 GobletSquat 24/16kg
9 BoxJump 24/20″

Cool
Roll

Cash out: work on your goals- ask coach Steve!

#consistency=results!

Several more local fun throw downs are coming up.

————————————–

http://superfitgames.ticketleap.com/superfit-portland-team-challenge/

The next fun team comp is coming up Aug 17th at our friends at CrossFit Portland in NE Portland. This is through SuperFit Games. You can go online to register at link above. Join us Friday night at 6:30pm at Open gym to practice skill work to get ready.

Please sign up asap. We would love 6 teams to go and 6 volunteers. Please see Coach Steve or Shannon for details.

Who needs a partner and we can try to find one for you? It’s time for some real fun.

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