CFH athlete, Sherri P. is going for a 7.5 mile swim tomorrow across the Potomac River. She has been training hard. I am sure her work will pay off in the water! Good luck Sherri! Kirk (on the left) will be in a kayak beside her coaching and assisting through the 7.5 miles.
CrossFit Chicago breaks down the rack position. Might be a few points of performance that will help you get into a better position on today’s front squats.
Strength WOD
3 Weighted Dips x 6
10 Bent Over Rows x 6 (5 each arm)
Pick one load and try to stick with it the whole time. On the odd minutes do the rows on the even minutes do the dips. You can revere this if you need to partner up.
WOD
9 Front Squats (155/100)
40 Double Unders
4 Rounds
Jennie and Bryan Hammer on the rope!