ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Power Snatch
Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Snatch.
Power Snatch 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: TTB/Burpees EMOTM
Complete the following workload every minute on the minute for 10:00.
Even Minute: :45 work x Toes-2-Bar
Odd Minute: :45 work x Burpees
Post total reps per movement to comments.
“Coal Mine”
3 Rounds of Row 1000m x 2:00 Rest
Post times to comments.
Hi,
I don’t have a friend there but would like to join on Saturday. 🙂
Power Snatch: 3×160 T&G.
TTB/Burpees EMOTM: 50 (T2B) • 45 (burpees).
“Coal Mine”: 3:54.6 • 4:05.7 • 4:02.8.
Power Snatch: 60×3
K2E/Burpees EMOTM: 45 (K2E) / 39 (Burpees)
Coal Mine: 4:49.8 / 4:56.6 / 5:04.0
Power Snatch: 115#x3
K2E/Burpees: 34/47
“Coal Mine”: 4:10, 4:22, 4:17