Monday July 7th 2014

AMAZING job to everyone that competed, volunteered, cheered, and supported CrossFit Pincher Creek in the summer games this weekend. You all made CFPC proud and I can not wait until our next event! 

Prep

Run 1 mile 

3x 

20 doubles 

10 scap pull ups 

5 push up to side plank per side 

Strength

Death by strict pull up 

* 10 min time cap

Conditioning

"Ghost" 

6 rounds 

1 min row for cal 

1 min Burpees 

1 min double unders 

1 min rest 

Recovery 

Row 500m at an easy pace 

Shoulder mobility