Competition Week. Gym closed this Saturday in support of our 10 teams competing Saturday at CrossFit
25 min cap.
Cumulative 6min bar hang.
Every time you come down you do...
30 push ups.
Work up to a heavy complex.
1 strict press
2 push press
2 push jerks
Kb swings 53/35
An mat sit ups
B)2 rounds for time.
100 ft walking lunge (3x across length of floor)
50 air squats
15 knees to elbows
Prep/mobility and work up to wod weight for....... Aleks’ birthday wod.
(Partner wod 1 works, 1 rests to combine to the total reps)
12 birthday burpees over bar each(relay)
30 snatches 115/75
87 wall balls 20/14
30 clean & jerks 145/105
8 birthday burpees over bar each (relay)
12 kb push press 44/26 (db 45/25)
6 bar muscle ups.
Please come and Support your team. Bring a chair. It’s free and a very fun atmosphere.