Work diligently!

A complete change in direction compared to yesterday's brutality. Intervals have increased, weight increased, Metcon duration WAY decreased.

Lots of parts so work diligently today!

Today's WOD

A.)  1 Max Effort Set of strict chin ups

Now that we've all made it through the weighted strict chin section. One max set today. If unable to get more than 2 strict chin ups. The standard will be max set with a green band. 

B.) 5x1 push press @ 90% max

C.) 3 rounds - 

Every 6 minutes run 800m

@ 18 min mark start part D.

D.) 2 min AMRAP

20 box jump overs 24"/20"

ME dips 

2 min rest

2 min AMRAP

20 dips

ME box jump overs 24"/20"

Amanda attacking the thrusters during hero wod "the seven"

Crossfit HYPE / HYPE Weightlifting, East Boca Raton's premier fitness facility and Olympic lifting gym