July 26th, 2019

We always love having visitors at CFK! Thanks Richard for Wodding with us this past week. Richard is from Strange CrossFit in North Hollywood http://www.strangecrossfit.com  Road trip anyone ? 😉

Today’s WOD

5 Rounds

5 Back Squat Across

10+10 Unilateral Banded Hamstring Curl



40 Power Cleans 95/65

20 Step Back Lunges 95/65

10 Barbell Shoulder to Overhead 95/65

Back Squat volume! With a little hamstring accessory. This is a good day to come in if you feel like your legs need to grow.

Score: Rounds + Reps completed during Intensity

Scaling for Intensity

  • Power Clean → Reduce Weight → Deadlift
  • Step Back Lunge → Reduce Weight → Unweighted

Shoulder to Overhead → Reduce Weight → Dumbbells


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