– 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.
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunge
10 x Scorpion Stretch
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.
3 Rounds of Row 1000m x 2:00 Rest
Post times to comments.