Give it to him and set your soul free. πŸ’—πŸ™πŸ½πŸ™πŸ½πŸ™πŸ½πŸ™πŸ½πŸ™πŸ½ πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺπŸ½πŸƒπŸ»β€β™€οΈπŸƒπŸ»β€β™€οΈπŸƒπŸ»β€β™€οΈπŸƒπŸ»β€β™€οΈπŸƒπŸ»β€β™€οΈFirst time running all the way up to the Doppler. So proud of my endurance level. Last year I was only able to run the first mile then hiked the rest. This time I decided to go for it and ran the entire 6.43 miles up skyline. My legs hate me but they will recover. Just happy I lasted. Thanks to my wonderful box @crossfitcrowntown for pushing me outside of my comfort zone. #skyline #runcorona

A post shared by Yvonne Salgado (@justbreezzyyy) on



20 minute AMRAP of:

1 Deadlift
1 Squat Clean
1 Front Squat
1 Split Jerk


**bar starts from ground (no racks), so after the deadlift you must return bar to ground before starting the full squat clean. A thruster is acceptable after the front squat to go straight into the overhead if you can


5 minutes


For time:
50 Toes to Bar
*EMOM 5 Burpees; workout starts with Burpees


A. Reverse Tabata L-Sit
B. 4 x 15 Hip Extension w/ PVC OH
C. Iron Scap Protocol



3 rounds, each for time, of:
500/400 meter Row
40 Walking Lunge Steps
30 Dumbbell Push Press
20 Toes to Bar
10 Burpees
– rest 3 minutes between each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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