• Foundations meets tomorrow, 1/10, @ 9AM
  • HWCF athletes are competing in the Chi-Town Throwdown tomorrow @ CrossFit Illumine. Information on heat times can be found here. Please come to support if you can! It looks like we will have athletes competing just about all day, from 9:30am – 2:30pm. Good luck to: Katy W., Tom Y., Tony N., Neal B., Shaun S., Brian B., and Tommy D. as they compete this weekend!

4 Rounds:

  • 1:30 AMRAP UB Bench Press (75% 1RM)*
  • 1:30 AMRAP UB Ring Rows, Strict Chin Ups, or Single Arm DB Rows**

*UB set ends once you rack the bar
**Pick a weight or movement that you could do 8-10 ME UB reps of


12 min AMRAP:

  • Power Clean (165/115)
  • 15 Double Unders after each Power Clean Set

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