Wednesday

 THE COHORT CAST 4.0 Most Downloaded podcast thus far. FEMALE POWER.

THE COHORT CAST 4.0 Most Downloaded podcast thus far. FEMALE POWER.

*CrossFit Health

Wednesday

Emom 3 Rounds

1) 17 Light Wall Balls 14/8

2) 15 Burpee

3) 15 Hollow Rock

a) 8- Rx .

b) 8- Mat Heaven

c) 8- Box HSPU

d) 20: sec HS Hold

Amrap 9 Min

9 C2bar Pullups

18/13 Push Ups (quality)

9 Front squat 135/95


*CrossFit Performance

Wednesday

Warm Up Emom

3 Rounds

1) 30' Bar Hang

2) 30' Burpee

3) 30' Cosaks

Back Squat

5x4 start at 75% of new 1 rm work up

In Between

Chest to Bar or Butterfly Prac

5 sets of 50% Great reps only.

For Time:

45 Power Snatch 75/55

35 HSPU

25 Toes to bar