Workout of the Day

Fitness

A. Back Squat, work up to a MODERATE single in 10 minutes (prep for part B)

B. 4 sets, each for time, of:
8 Back Squats (155/105lbs)
10 Jumping Switch Lunges/side
20 Plate Hops
200m Row
*Rest as needed between sets.

 

Competition

A. Press + Push Press, up to a heavy set
-then-
3 x 3 @ 80-85%
Rest as needed

B. Gymnastics Skills
Four sets of:
2-8 Muscle-Ups OR Dips + C2B
5-10 Strict Handstand Pushups
Rest 3 minutes

C. 4 sets, each for time, of:
8 Back Squats (155/105lbs)
10 OH Jumping Switch Lunges/side (45/25lbs)
20 Plate Hops
200m Row
*Rest as needed between sets.

 

 

Schedule for Thanksgiving Weekend

For the upcoming Thanksgiving weekend there will be no Barbell WOD on Friday (October 9th) and only a 9am CrossFit and 10am Open Gym on Monday October 12th. Enjoy the rest!

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