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– 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.

Samy Daghir

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