CrossFit WOD, September 10, 2018

09/10/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Hang Power Clean (Build To a Heavy Triple)

Fitness
Metcon (Time)
3 Rounds for Time:

20 Air Squat
7 Ring Row
10 Hang Power Clean

Level 1
Metcon (Time)
3 Rounds for Time:

60 Air Squat
10 Chest 2 Bar Pull Up
15 Hang Power Clean(115/75)

Level 2
Nasty Girls at the Bar (Time)
3 Rounds for Time:

60 Air Squat
10 Bar Muscle Up
15 Hang Power Clean(155/105)

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