* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. Please be mindful you’ll need to be out at 8 AM sharp!

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3a) 3 rounds AQAP:

400m Run

20 Overhead Squats 95/65

20 Handstand Push-ups

Rest 5 minutes

3b) 3 rounds AQAP:

500m Row

20 Deadlifts 225/155

20 Burpee Over the Rower

Rest 5 minutes

3c) 3 rounds AQAP:

75 Double-unders

25 Ball Slams 40/30

Keep track of times for each individual piece, along with total time to complete including rest.

4) Sled Drag: 400m

Light. Focus on walking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE