Im a CrossFit bro

Lol

Friday 10/16/16
Front squat mobility
+
Front squat
Max for day (5 seconds pause at bottom 12 at top)
then
3×3@83%
+
In teams of 2:
For time:
Row 100 Calories or assault bike or ski erg
100 Alt arm DB snatch (70/50)
100 Double KB front squats (53/35)
400m Farmers carry

2 REMINDERS. WE WILL BE RUNNING A NORMAL CLASS SCHEDULE ON SATURDAY BEFORE THE ANNIVERSARY PARTY. ALSO THERE WILL NO LONGER BE YOGA ON SATURDAYS, THERE WILL STILL BE YOGA ON THURSDAY NIGHTS. COME MORE OFTEN PEOPLE!!

Part 3 of anniversary wod
Only 1 person working at a time, they must finish all reps at that exercise before moving on to the next movement or switching partners
5 Rope climbs
30 Wallballs (20/14)
30 Handstand pushups
30 Pullups
90 Double unders
30 KB snatch (53/35)
30 Toes to bar
30 Box jump overs (24/20)
*you can have all 8 teammates take one movement or have a teammate take several movements but you cannot share the reps with anyone

What makes a good training partner? . They keep coming back when you try to kill them everyday

10 exercises that burn more calories than running. Because its all about calories in calories out…

Are you a CrossFit bro?