October 21, 2015

Wednesday

ANNOUNCEMENT:  We will be CLOSED on Saturday, October 24th from 9-12 for our Double Under Clinic.  If you would still like to get in a workout please visit our friends at Razorback CrossFit or FoxCroft CrossFit

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Clean 6 x 3 @ 75% (reset on each rep)

METCON:

3 RFT:
500m Row
30 Box Jumps, 24/20
20 Push Press, 115/80

EXTRA CREDIT:

4 x 20 Calorie Sprint (Rower or Airdyne)

or 

4 x 30 Double Unders

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