From tomorrow Thursday, 10/6 to Tueday 10/11, we are running limited classes due to my trip to VA. And Don’t forget to sign up for the class 24 hours ahead on Wodify if you are coming to a morning class. Thanks
Weightlifting
Shoulder Press (75%x5, 85%x3, 95%x1 or more)
(10min)
Warm up: 40%x5, 50%x5, 60%x5
Warm up: 40%x5, 50%x5, 60%x5
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
(30min cap)
http://games.crossfit.com/workouts/the-open
http://games.crossfit.com/workouts/the-open
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