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CrossFit WODs for 9/17/2016

By September 16, 2016No Comments

Saturdays are busy days at Industrial Athletics.  We start early with Yoga at 8:00am.  Come relax, stretch, and find your inner peace.  After Yoga, we have CrossFit Competition Class for those who want to participate in local competitions.  You must receive permission from a coach before attending this class.  Then, at 11:00am, we have our regular CrossFit class.

8:00am – Yoga 

9:30am – CrossFit Competition Class

WOD #1
E2MOM 10 Min:
Front Squats
5, 5, 5, 5, 5

WOD #2
Teams of 4
2 working at a time
Partners A and B must complete all movements, then Partners C and D must complete all movements
30 OHS (95/65)
30 Hang Snatch
30 Hang Cleans
*The Barbell cannot touch the ground. The Partners not working may hold the bar while the working partners rest. If the bar touches the ground, there is a 5 burpee penalty

WOD #3
AMRAP 10 Min:
Teams of 3
8 Rounds of:
10 Deadlifts (185/125)
20 Double Unders
then . . .
ME Pullups for remainder of time

11:00am – Regular CrossFit Class

AMRAP 14 Min:
Teams of 3
10 Rounds of:
10 Deadlifts (185/125)
20 Double Unders
then . . .
ME Pullups for remainder of time