CrossFit – Sat, Oct 7

Announcements

Columbus Day Workout @ 9:30 Partner style

Great Woods Fitness & Performance – CrossFit

Metcon (No Measure)

Buy in- 0-5:00

800m Run or 1000m Row/Ski or 50 bike cals

Into

In teams of two, complete as many rounds as possible in 15 minutes of:

3 Power Cleans, 135/95 lbs

6 Dumbbell Box Step Overs, 50/35 lbs

Rest five minutes, and then…

In teams of two, complete as many rounds as possible in 15 minutes of:

8 Shoulder-to-Overhead, 135/95 lbs

16 Alternating Dumbbell Snatch, 50/35 lbs

Rx+: 155/105 lbs

L3: 115/75 lbs

L2: 95/65 lbs

I go, you go ( partner one completes a round before partner two goes )