6/22/2018 Workout

Wow, it was hot about 100 degrees but felt like 110, but got in a great workout anyway. I had the opportunity to workout once again with Crossfit Georgetown.  Thank you William for the workout.

Warm-up:

Dynamic warm-up + some bar work to get the juices flowing

Strength Work:

10 Minute EMOM Squat Cleans + Jerk Start at about 50% work to 85%

Here is my progression: 95, 105, 115, 125, 135, 145, 155, 165

WOD: 7RFT

5 Shoulder to OverHead 115lbs

10 Deadlifts 115lbs

15 Box Step-ups 24″

Finished in 13:11, I think I could have done better if it were 10-20 degrees cooler, kind of jealous of those who did the workout in the morning

 

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