12 October 17

nathalia and suzanne running
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Saturday 10/14 Class Schedule: 9AM & 10AM CrossFit WOD, 11AM Barbell Club Only! | No Sunday Yoga!

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CrossFit.com | Death, Divorce and Double-Unders (Video)
 
When Life is a Raging Dumpster Fire, Lead With Your Ass
 
Paleo Baked Acorn Squash Recipe
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WOD

 

LI Strength:

High Hang Power Clean + Push Press
3+3, 4 sets
 

LI Conditioning:

3 Rounds – Every 5 minutes:
9 Jumping Pull Ups
12 Burpee Sprawls
15 Kettlebell Swings
300m Run
 
-Any time remaining is yours to rest. Score is worst round-
 

LII Strength:

Hang Power Snatch (mid-thigh) + Overhead Squat
3+1, 4 sets
 

LII Conditioning:

3 Rounds – Every 5 minutes:
400m Run
9 Pull Ups
12 Burpees
15 Kettlebell Swings
 
-Any time remaining is yours to rest. Score is worst round-
 
Rx: M – 28kg | F – 20kg
 

LIII Conditioning:

3 Rounds – Every 5 minutes:
400m Run
9 C2B Pull Ups
12 Burpees
15 Kettlebell Swings, 32kg/24kg
 
-Any time remaining is yours to rest. Score is worst round-
 

Category: WOD

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