11/13/2015

ANNOUNCEMENTS

11/11 - Veteran's Day WOD with Warriors:
https://www.eventbrite.com/e/wod-with-warriors-crossfit-cr10-tickets-19271093359
Sign up! Buy a t-shirt!

Upcoming local competitions: 
12/12-13 Hardbat Winter Classic (team)
1/9/2016 - Wheelhouse Winter Games (individual)

WARM UP

Pass through
Burpees
1 Leg RDL
HRPU
Snatch Drops
Pull Ups
Side Lunges
KB 1arm Row
Walking Lunge

BUY IN

15 min EMOTM - clean 1 Rep
70% x 1 x 5
73% x 1 x 5
76% x 1 x 5

SKILL

Muscle Clean + Tall Clean
3 sets of (3 + 3) (light)

WOD

8 min AMRAP
12 S2OH 155/105
6 MU

CASH OUT

Good morning
5 x 3 (@ 20% of back squat)

MOBILITY

lacrosse ball hamstring

RESULTS