Home of CrossFit Williamsburg
Est.2010
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Monday, August 14th, 2017

STRENGTH (SPEED)
Banded Back Squat 3-3-3-3-3-3-3-3 (60% of 1RM + Medium Bands)

MET-CON
"170811"
For time:
40-30-20-10
Box Jumps (30"/24")
GHD Sit-ups

ACCESSORY (Optional)
RFE DB Split Squats 10-10-10
DB Step-ups 10-10-10

Quote of the Day: "What a culture we live in.  We're 
swimming in an ocean of information but we're drowning in ignorance." 

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