11/6/2015

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 minute EMOTM clean - 
70% x 5 min
72% x 5 min
74% x 5 min
 
SKILL

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

WOD

For Time:
Run 1000m
30 C2B
15 hang cleans 135/95

CASH OUT

With a partner, alternate for 3rds
Row 500m
KB Farmers Carry AHAP (2 KB, Walk down and back across Box)

MOBILITY

forearm on box

RESULTS