Saturdays have a class designed for those who want to compete, a regular CrossFit class, and a mobility class.
We had a running WOD scheduled for today, but with the cold weather, we had to change it up. We will still be working with Max Effort Pullups.
9:30am – CrossFit Competition Class
WOD #1:
Bent Over Rows:
3, 3, 3, 3, 3
WOD #2:
EMOM 20 Minutes:
Min 1: 10 Thrusters (105/75)
Min 2: 10 Burpees
Min 3: ME Pullups
Min 4: Rest
WOD #3:
3 Rounds for Time:
Row 200m
10 Wall Balls
5 Handstand Pushups (45/25)
11:00am – Regular CrossFit Class
EMOM 16 Minutes:
Min 1: 10 Thrusters (95/65)
Min 2: 10 Burpees
Min 3: ME Pullups
Min 4: Rest
12:00pm – Mobility Class
