Workout of the Day
STRENGTH
A1: DB Bench Press
10-10-AMRAP
A2: 3 Point Bent Over DB Row
10-10-AMRAP
Notes
Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which takes you either to failure, 1-2 reps shy of failure or if there is a loss of technique.
METCON
2 Intervals of:
AMRAP 8:00
2-4-6-8-10-12-14… reps of:
Sumo Deadlift High-Pulls
Burpees
Rest 4:00
Notes
On the 2nd AMRAP, start over at 2 reps.
SDHP: FGB weights 75/55/35
CrossFit Group Class Programming Template (WK7/6) 
Transition between classes
ICYMI: NOTE ON THE NEXT PROGRAMMING CYCLE
We’re going to delay the start of the new cycle instead of starting out with a bastardized week 1 to accommodate the FGB. The next cycle will then begin on Monday the 31st. This week’s programming will be similar to the current cycle with a bias towards some FGB prep and mini deload before Saturday.
As of posting we breached $12k in our Fight Gone Bad Fundraising effort! Thats from 141 unique donations!! If you want to learn more or contribute go here: gofundme.com/f/FGB2022
If you haven’t made a profile for yourself you can click this link to do that now. Or if you want to make it even easier you can just send people to gofundme.com/f/FGB2022 and they can donate right there. You won’t get listed individually or be eligible for a fundraising award but more importantly you’re still making a very meaningful contribution to this effort. Housing is a basic human right and the BCHS does incredible work to keep people out of homelessness.