Friday 8/22

Ok so we are finishing up testing our strength movements today.  For the next 14 weeks we are going to be hitting Wendler. I am going to email everyone the template for this.  If you do not get it send me an email at crossfitroyalty@gmail.com

Also for the next 14 weeks I want you using your best ever clean, snatch, jerk and C+J numbers for the other lifts will we will be mixing in.

1) Max Deadlift

2) Max close grip bench press
-For this try and place your hands at the start of the knurling or a little tighter, keep your elbows from bowing out

3) 3 rounds NFT
:30 L-Sit hold (total time)
10 single arm OHS (5R/5L)

4) For Time:
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Wallballs (20/14)