CrossFit – Sat, Aug 17
Join us for TWO exciting events this Saturday, August 17th. At 9am participate in our Squat/Mile In House Comp . Podium finishers get a FREE pair of R.A.D. Shoes . Stick around for Coach Nate's FREE Snatch Clinic at 10am. RSVP for both in Wodify!
Warm-up
Warm Up
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Roll and Reach
10 Dynamic Squat Streches
10 Half Kneeling Single Arm Dumbbell Press (each)
5 Inchworms
5 Ring Rows
20 Single Unders
2. Workout Prep
2 sets (each-with partner)
100m Row
10 Double Unders
2 Burpee Pull Ups
5 Dumbbell Thrusters (build in weight)
Workout
Hunting for Gold (Time)
On a Running Clock
0:00-30:00
1 Rep Max Back Squat
30:00-40:00
Rest
At 40:00
1 Mile Max Effort Run
Back Squat (1×1)
1-Mile Run (Time)
Max Effort 1-Mile Run