Wednesday, 6 July



With a 10 minute running clock

build to a Heavy Single

Score: Heaviest Lift

“Carpal Tunnel”

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (RX 50/35) (Scaled 35/20)

Rest 5 Minutes Between Rounds

*Score = Total Rounds + Reps


Until You Can’t Complete Work On The Minute:
Minute 1: 1 Power Snatch + 1 Box Jump
Minute 2: 1 Power Snatch + 2 Box Jumps
Minute 3: 1 Power Snatch + 3 Box Jumps

Add 1 Box Jump Per Round

Barbell: (70% Heavy Single established earlier)
Box: (30″/24″)


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.


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