October 21, 2015

Wednesday

ANNOUNCEMENT:  Saturday we will be participating in two events with BAD Gym.  Saturday morning at 10 AM we are helping with Hope Through Grace, an annual event to help raise money for Breast Cancer Research.  We will be doing Grace, 30 clean and jerks for time.  The event is donation based.

Saturday night at 7 PM we will be partnering with BAD Gym to celebrate Halloween CrossFit style.  We will be participating in WOD-o-ween!!!  Dress in your favorite halloween costume and enjoy a fun workout.  

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Clean 7 x 2 @ 80% (reset on each rep)

METCON:

4 RFT:
400m Run
4 Muscle ups *sub 6 strict pull-ups
40 Double unders

EXTRA CREDIT:

4 x 20 Calorie Sprint (Rower or Airdyne)

or 

4 x 30 Double Unders

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