Mary
20-minute AMRAP:
5 handstand push-ups
10 one-legged squats
15 pull-ups

Second Cut
For time:
800-meter row
66 kettlebell jerks (16/12 kg)
132-ft. handstand walk

Rest Day

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Recipe of the Day: Beef, Broccolini and Mushroom Stir-fry from CrossFit.com

5K Trail Run

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We’ll be meeting at 9 a.m. at the Spring Trail Trailhead on Sunday for the day’s workout.

*There will be NO 8 and 10 a.m. classes.

For time:
30 clean and jerks (135/95 lb.)
30 muscle-ups
30 snatches (135/95 lb.)

Time cap: 12 minutes

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Sunday Workout Reminder: There will be no 8 or 10 a.m. classes on Sunday. Instead, we’ll meet at 9 a.m. at Spring Trail Trailhead for a 5K trail run. There will be scaling options.

Front squat
10-10-8-8-6-6-4-4-2-2

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Sunday Workout of the Day Announcement: On Sunday, August 11, at 9 a.m., we’ll meet at the Spring Trail Trailhead at the end of Spring Street, off of High Street for a 5K trail run. We will have scaling options.

Rest Day

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Watch “The Clean” from CrossFit.com

Ringer 1
30-20-10 reps:
Bike calories
Toes-to-rings

Ringer 2
15-10-5 reps:
Burpees
Overhead squats (135/95 lb.)

For time:
200-meter dumbbell farmers carry
21 dumbbell hang clusters (35/25 lb.)
200-meter dumbbell farmers carry
15 dumbbell hang clusters
200-meter dumbbell farmers carry
9 dumbbell hang clusters

7 rounds for time:
40 double-unders
20 push-ups
10 deadlifts (225/155 lb.)