Audrey and Tami Women’s 55+ Division Champions, Cal and Dave, (not in photo), Men’s 55+ Division Champions, PJ and Matt, (not in Photo), Men’s Intermediate Division Runners-up. Manny and Sarge Men’s Scaled Division Runners-up.
We are moving “LADIES NIGHT” to next, Thursday October 3rd @ 6:30 pm. Middle Park has a big volleyball match tonight at home. It is important that we support the team.
Warm-up: Coaches Choice
Strength: Back Squat with Tempo
(3)6
2 counts on the decent, 1 count in the bottom, drive up. Build weight but don’t get so heavy that you cannot stay with the correct tempo.
WOD: YOU BEAT ALL
On the 4:00 min. X’s 2 Rounds
21/15 Cal Row
400m Run
On the 3:00 min. X’s 2 Rounds
21 KB Swings 55/45
15 Thruster 95/65
On the 2:00 min. X’s 2 Rounds
200m. Run
15 Pull-ups
Look at the clock when you finish your two rounds. Your score is total time you get to rest after completing 2 rounds in each segment of the workout.
Icing: Make every effort to attend the Middle Park High School volleyball match at the high school tonight.
With the 2020 CrossFit Open only 3 weeks away it is time to get signed up. Click HERE to learn more and to get signed up.