Workout of the Day

A. Six sets of:
2 Paused Clean Pulls (below knee, above knee, mid-thigh, and finish)
1 Clean
Rest 60-90 seconds
*Notes: hold each position for 3 seconds)

B. Two sets of:
2 Back Squats @ 95%

C. For time:
400m Row
30 Box Jump Overs
20 Burpees Over-the-Bar
10 Hang Squat Cleans
Overhead Walking Lunge Back to Rower



CrossFit Invitational

If you have not already heard, the CrossFit Invitational is streaming live from - - at 7pm tonight. Team Canada is throwing down against 3 other teams for the title fittest country on earth. Head over and check it out!