Swing it

Swing it


The start of the week smashed! Now time to smash this month! We've seen a ton of PRs this past month and I have a feeling that it was only the beginning. Shout out to first timer and visitor Noe for killing his first CrossFit WOD with ANCF!

1 July workout:

Strength/Skill:
EMOM 10min Alt.
3x Squat Cleans (pausing at position 2 for 2sec & pausing in the squat position for 2sec before standing. Using light to medium weight)
2x Wall Walks

WOD:
20min Ladder
10 x KB swings 70/53
10 x Double Unders
10 x Air Squats
*Increase 10 reps after each completed round*

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