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

Skill Work

Odd Object day

practice each movement!

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