Tuesday – 180918

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 3 minutes for 15 minutes (5 sets), complete:
Back Squat x 3 reps
Kayak Special x 16 reps

Note: For the Back Squat, build over the course of the 5 sets to a heavy triple for the day.

WOD

3 rounds for time of (11 min cap):
60 Double Unders
15 Thrusters (95/65)
10 Burpee Box Jump Overs (24″/20″)

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