Announcements
Open gym this Thursday is from 4-5 only. We will be meeting at Fine Creek Brewing Company for a happy hour/last summer social from 5pm-7. Please come hang with your regular pals and meet some new ones as well.
Labor Day Hours: 9:30 teamer
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch High Pulls
5x Muscle Snatch
5x Overhead Squats
5x Sotts Press
10x Cal Row
Weightlifting
Every :90 for 9:00 perform 3x Touch 'N' Go Squat Snatch
-Working Sets
-7 Sets Total
Squat Snatch (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
2 Rounds:
1,000M Row
25x GHD Sit-Ups
15x Squat Snatch (95/65)
Scaling Options:
Row = Distance (Sub 4:00)
GHDSU = Reps/Weighted AMSU
Sqt Sn = Load (75/55) (65/45)