Skip to content
NO 630 WOD THIS TUESDAY. JOIN US FOR PILATES ON THE MAT. THIS IS A CHALLENGING HOUR OF CORE WORK THAT IS AN EXCELLENT COMPLEMENT TO CROSSFIT.
AN OCTOBER CHALLENGE! 1000 BURPEES AND/OR 1000 CORE MOVEMENTS (TTB, SIT UPS, ROLL UPS, GHD). IT IS ONLY 32 PER DAY. EASY!
WARM UP
Ride or Row 20 Cals
2 Rds of:
10 POF Squat
10 Plate Ground to OH
5 Strict PU
Dynamic Stretch
STRENGTH
Snatch WU
(3)2 Snatch Balance
5 Min EMOM
1 rep 3 Position Snatch (top to bottom)
5 Min EMOM
1 Hang Squat Snatch-1 Squat Snatch
WOD
10 MINUTE AMRAP
12 Pull Ups
250 Meter Row
5 Hang Squat Snatch 115/75
Credit Coach Ashley!
ICING
Deadhang
Tib Raises
Related
