Posted on

09 August 2022

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (3 x 3 x 3 x 3 x 3)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: Heafner Strong!
22 Minute AMRAP
400 m run by in, then as many rounds as possible of:
2 Power Cleans
2 Front Squats
2 Push Jerks
2 Back Squats
Odd Rounds 10 Pull Ups
Even Rounds 10 T2B
Barbell weights will be 135/95

Stimulus/Focus: Todays WOD is in SUPPORT of Michael Heafner, who opened CrossFit Gastonia which was the first CrossFit affiliate in Gaston County. He will be having surgery tomorrow 8/10/22. We workout today to show Michael and his family that we are thinking of them.
#heafnerstrong

Cool Down: 3 Rounds
10 V-Ups
20 Mountain Climbers