Monday, August 8, 2016

Wednesday at 8 p.m. is the deadline to register for the "Gonna Fly Now" weightlifting meet! Don't miss out on this opportunity to test your Snatch and Clean & Jerk!!
Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
Good Mornings
Push-ups
Air Squats

MOD (18:00 CAP)
Push Jerk
3-3-3-3-3 Across

WOD
Conditioning
15-12-9-6-3 reps for time of:
Thrusters 95/63#
Bar-facing Burpees   
*Scale weight and bar height as needed

Rx+ =
CrossFit Open 14.5 & 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/63#
Bar-facing Burpees

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