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CrossFit WODs for 1/9/2016

Our regular CrossFit WODs for Saturday mornings start with Competition class at 9:30am and Regular class at 11:00am.  The Competition class is designed for those who want to participate in local competitions or need some extra work.  The Regular class is just like our other CrossFit classes throughout the week.

9:30am – CrossFit Competition Class

EMOM 5 Min:
Overhead Squats
2, 2, 2, 2, 2 (80%)

2 Rounds for Time:
Row 1000m
42 KB Swings (1.5/1)
24 Pullups

3 Min Max Rep
Hang Power Cleans
3 Min Max Rep
Hang Power Snatches

11:00am – Regular CrossFit Class

Partner WOD:
3 Rounds for Time:
Row 500m
42 KB Swings (1.5/1)
24 Pullups
*Break up all reps evenly among the partners

12:00pm – Mobility Class

Join the discussion One Comment

  • Jimmy C. says:

    Great turn out for Team Saturday.
    Steel Thunder rules!
    # 1 – Burpees forever !!
    # 2 – Rowing,Pull-ups, and Cowbells.

    Joe D. Good luck for the PB…