* 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. 

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 150-200m Run, .7-.12 mile True-Form, 10-20 Cals Row, Ski, Assault Bike

Movement 2 – 50m Overhead Barbell Carry

Pick weights and output you can maintain for all 10 rounds. Barbell is taken from the floor.

WOD:

2) Snatch: 1 Rep Every 0:45 for 12 sets

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

3) Clean: 1 Rep Every 0:45 for 12 sets

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

4) 5 rounds AQAP:

12 Toes-to-bar

9 Burpee Lateral Bar Hops

6 Power Snatch 115/75

Extra Work:

 5) Strict Ring Muscle-up: 10 minute EMOTM

You choose the reps, something that you can maintain for all 10 sets.

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