10/1/15 – Welcome to October

CrossFit All Levels

CrossOver Symmetry Activation

METCON

For Time

15 cal Row/Air Dyne

20 Alt. DB Snatches (45/25)

15 Cal Row/AD

Rest 5:00 x4

Dose Response: Lactate Power/Endurance – Your output should be 100% here, meaning you more than likely not be able to repeat your scores each round. Choose a load that allows you to perform technically sound, unbroken reps for the entire set.

Strength Class

A. Back Squat @21×1, 4×3, rest :90

Weight should be the same as 9/22

B. Russian KB Swings, 5×7-10, rest :90

C. Hollow Body Hold Double Tabata