Amy C is a badass and today her birthday. HBD AMY!

On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.

ARTICLES

+ Powerlifting Cycle #1 Debrief Survey – Foundation Barbell

CrossFit WOD for Friday 9/8

for time:
6 rounds of “CINDY”
3 rounds of “DT”

Olympic Weightlifting WOD

snatch, clean & jerk

Gymnastics Strength WOD

crawling, hanging, headstands, handstands, kipping handstand pushups, false-grip development

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.