Monday – 180917

ANNOUNCEMENTS

WMCF Field Day

  • NOT A CROSSFIT COMP – Think 3-legged race, egg toss, etc!!!
  • Saturday, September 29th @ 1pm
  • Teams of 2 (MM, FF, MF)
  • $30/team
  • REGISTER HERE!
  • If you would like an event shirt please be sure to order one on the back board!

SWOD

Every 12 seconds for 6 minutes (30 reps), complete:
Power Snatch x 1 rep – AHAP
– use one weight for the entire workout

WOD

In 3 minutes, complete:
Run 200m
then, AMRAP of…
10 KB Swings (55/35)
10 ABMAT Sit Ups

Note: Rest 90 seconds, repeat for a total of 4 rounds.

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