Check this link for a little mid-week MOTIVATION...
"Let me tell you about CrossFit..."

Warm Up: 8 Rounds
3 TGU/Side
50 Jump Rope

Mobility Work:
Band Front Rack
Pigeon Stretch

9min Ascending Ladder, by 2's
Thrusters (115/75#)
Toes to Bar

"Its not what your say...but the silence that screams..."

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