CrossFit – Sun, Aug 27
5th Annual In House Lift Off Saturday 9/9 8amLabor Day Weekend hours:
Friday 9/1 last class is 4:30pm
Saturday 9/2 8am only
Sunday 9/3 9:30am only
Monday 9/4 5:30am & 9:30am
Friday 9/1 last class is 4:30pm
Saturday 9/2 8am only
Sunday 9/3 9:30am only
Monday 9/4 5:30am & 9:30am
Skill Work
Playing with Heavy Things
4x Thru Each
5 Tire Flips
12 Stone Lifts
300 Ft Sled Push (rogue)
4×20 Ft Seated Sled pUll (vulcan)
200 M Sandbag Carry
Rest between exercise
Metcon (Time)
Wod #1
100 M Sandbag Carry
4 Tire Flips
100 Ft Sled Pull – handles 50kg/30kg
Time when you finish sled pull is score
Go immediately into Wod #2
wod#2 (AMRAP – Reps)
Max distance Farmer Carry
70/44 (rx+ 80/53)
– farmer carry distance in 25 ft increments.
once you set it down you’re done – total up the reps
Odd Object day
practice each movement!