10/3/16 – Thank You!

cf-wod

RANT

Huge “Thank You” to everyone who came out on Saturday to benefit the Cystic Fibrosis Foundation!  We had over 60 people participate in the workout on Saturday and then continued the event over at The Brass Tap, who donated a portion of our proceeds to the cause as well.  We appreciate you all!

CrossFit Performance

AMRAP 5

250m Row/15 Cals AB

3 UB Power Cleans (heavy)

9 Burpees

12 KB Swings (heavy)

Rest 5:00

x3

CrossFit Fundamentals

A. Front Squats – 4×5

+

AMRAP 7

10 Front Squats

10 Burpees

10 Box Jumps

Rest 3:30

x2

Olympic Weightlifting

A. Slow Pull Clean Pull + Slow Pull Clean –  5×1+1

B. Position 2 Pause Power Snatch – collect 5 good singles

C. BTN Push Press + Snatch Balance – 5×3+1

+

4 Rounds

10 Sitting Box Jumps

1:00 Parrallette Holds