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Welcome back, Matt!

You may recognize this guy, he graduated once already. Matt C. took a long break from CrossFit Zone and he is now back in a big way. Matt is dedicated to improving himself and his physical abilities. He came back, got a tune up in his skills and he is ready to throw down. Keep an eye out for this guy he will be hitting PR’s in no time.


Workout of the Day


1- arm KB complex 7min AMRAP:

3 BOR/3 clean/3 goblet squat/3 PP/3 snatch/3 windmill (repeat other side)


EMOM for 10min:
-5 Hang power cleans


CF Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

RX: 14/20
Zone 3: 10/20 to 9′ target, 200 single skips, no MU
Zone 2: 10/14, false grip RR
Zone 1: scale as needed


Pigeon pose – 2min/side

Smash/roll glutes & hips

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