11/4/2015

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
Snatch Drops
Walking Lunges
Hurdlers
Side Lunges
Push Ups
Empty BB Strict Press
Down Dog

BUY IN

15 min EMOTM - Jerk 1 Rep
70% x 5
72% x 5
74% x 5

SKILL

Jerk Dips
5 reps to work to 100# over max jerk

WOD

20-16-12-8-4
G2OH 155/115
Burpees

CASH OUT

6 min AMRAP
30 DU
15 push ups

MOBILITY

roll out feets

RESULTS