Workout of the Day
A. 1RM strict pin press (from nose height)
B. 3x 10 KB Arnold Press
C. 3x 10 Behind the neck KB tricep extensions
D. For Time: 3-6-9-12-15-12-9-6-3 Push Ups
4x Strict Pull Ups after each round
E. 100x Empty BB Strict Press
Saturday 11:15 there is Girls WOD and CrossFit Kids.
Sunday 10:00 there is flexibility with Khi.