864 STRONG – It’s Friday…keep GRINDING!

Jesus answered him, “Truly, truly, I say to you, unless one is born again he cannot see the kingdom of God.”
-John 3:3

I have discovered that all human evil comes from this, man’s being unable to sit still in a room.
-Blaise Pascal

Today’s schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

864 Strength + Conditioning – The Grind: AMRAP 20

1 x 25 Box Jumps (24/20)

5 Strict Pull-ups
5 KB Snatch (R) 5 One arm KB Swings (R)
5 KB Snatch (L) 5 One arm KB Swings (L)
5 Goblet Squats (same KB used for snatch/swings)

Please listen up as the movement standards are covered before each workout. Thanks for y0ur attention.

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level.

RX Load = Use a KB that will challenge you. Select a weight (AHAP) that you can perform all reps on one side UB and flow through snatch/swing and straight into squats.

What’s in your gym bag? You can answer that question on CrossFit864 Instagram.

Invest in a jump rope if you don’t own your own rope. Whether you are doing double unders or still doing singles (and working on getting double unders) You need a rope that is sized for you.
Don’t rely on grabbing someone else’s rope that was left at the gym. You need a rope in your gym bag. If you need ideas or suggestion please check with us.

The gym is reserved for the dedicated on Friday. See you there?

BE STRONG.
Jay and Janice