This will be the last regular schedule for 2016. Saturdays are always packed full of CrossFit fun at IA. Don’t miss your chance to send 2016 off with a good sweat. Are you ready for 2017? Do you have any personal goals? Be sure you share them with a coach so that we can keep you on track.
9:30am – Competition Class
WOD #1
EMOM 10 Min:
1 Snatch Deadlift (75%)
1 Hang Squat Snatch
1 Full Squat Snatch
WOD #2:
For Time:
Row 1000m
50 Wall Balls (20/14)(10/9)
50 Box Jumps (24/20)
Row 750m
35 Wall Balls
35 Box Jumps
Row 500m
25 Wall Balls
25 Box Jumps
WOD #3:
AMRAP 7 Min:
3 Deadlifts (315/215)
8 Bar Facing Burpees
11:00am – Regular CrossFit Class
For Time:
Row 1000m
50 Wall Balls (20/14)(10/9)
50 Box Jumps (24/20)
Row 750m
35 Wall Balls
35 Box Jumps
Row 500m
25 Wall Balls
25 Box Jumps
