The CrossFit Open is only a few weeks away!  We encourage every one of our members to register and compete! Click here to register for the 2014 CrossFit Open!  Make sure you select SinCity CrossFit as your affiliate, and join our team when you register!

Work Out of the Day“Hot Sauce”5 minute amrap:7 thrusters, 95/65lbs7 chest to bar pullupsrest 2 minutes5 minute amrap:

7 overhead squats, 95/65lbs

7 knees to elbowsrest 2 minutes5 minute amrap:7 back squats, 95/65lbs7 pullupsPost total reps to beyond the whiteboard.[nggallery id=417]BasicsAs many rounds as possible in 20 minutes of:3 down ups6 medicine ball cleans, 20/14lbs12 walking lunges24 jump ropesPost total rounds to beyond the whiteboard.