WOD

EMOM x 28 Min. 1 = Power Snatch + Hang Squat Snatch Min. 2 = Row x 40 seconds Min. 3 = Power Clean + Hang Squat Clean + Jerk Min. 4 = Rest   *Use one BB for both lifts *Increase/change weight if good form *Do not go over 85% if competing...

Body Fat Immersion Truck will be here in the afternoon.  There are still a few slots open or you can go as a standby. For Time:   500m Row   For Time: 30 Double unders Then, 3 Rounds: 15 KB Swings 53/35 10 Box Jump over 24/20 Then, 30 Double unders Then, 2 Rounds: 15 KB Swings 53/35 10...

E2M x 6 1 Deadlift *65, 70, 75, 80, 85, 90%   3 Rounds 10 Alt. KB front rack lunge (Left arm) 15 Ab mat sit ups 10 Alt. KB front rack lunge (Right arm) 15 Ab mat Sit ups 10 Front Squats 15 Ab Mat Sit ups RX KB = 53/35 RX BB = 95/65   Accessory work: BB...

Don't forget to update your account info in our new member management system, sign up for the CrossFit Open (starts on Friday) and sign up for the Body Fat Immersion Truck (test done next Wednesday).   With an 24 minute running clock, complete: 1000m Row 100 Double unders 800m Run,...

*Regular schedule for Monday.  Don't forget to update your account info in our new member management system, sign up for the CrossFit Open (starts on Friday) and sign up for the Body Fat Immersion Truck (test done next Wednesday).   E2M - Front Squat 1 @ 65% 1 @...