King Kong

King Kong

Hey Family, there are lots of events coming up and new things happening in the box so keep your eyes peeled and ears to the CrossFit streets. Also, don't forget about volleyball on friday and bring your A game and lets have some fun!! Its meat head thursday, so lets lift some heavy weight and check out the motivational video to get you pumped for our challenge wod "King Kong"

31 July Meat Head Workout
Spend 15 min to find your 1RM Jerk max from the blocks

5x5 Front Squat

3 x 2 Squat Clean @75%/80%/85%

or Take on King Kong
3 rounds for time:
1 x Deadlift- Rx is 455/325, scale A 405/275, scale B 355/225, scale C 305/185
2 x Muscle ups- Scale is 8 CTB pull ups + 8 ring dips
3 x Squat cleans Rx is 250/185, scale A 225/155, scale B 200/135, scale C 185/115
4 x HSPU- scale to the toughest you can do!


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