WOD 9/10

Level Two
5:00 Warm-up (Low Level Plyos, Hips)
Snatch Progression
Snatch 2-2-2-2-2-2-2-2
*In 8 sets, work up to 70-75%, RPE 7-8, first set that has weight on the bar is set 1.
*20 Minutes to complete

then…
7 Rounds
:30 of Burpees
:90 Rest
*Total Burpees Recorded

Core/Stretch Circuit

Level One
Skill
Kip Swing/Jumping Pull-up

WOD
2 Rounds
800 M Run
9-6-3
Deadlifts (95lb, 65 lb)
Front Squats (95lb, 65 lb)
Rest 1:30
*Split times recorded
*Scale run, if needed
*Goal time/split is 5:00

How to foam roll like a pro!
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“Just as there is no loss of basic energy in the universe, so no thought or action is without its effects, present or ultimate, seen or unseen, felt or unfelt.” – Norman Cousins

Announcements

• The Athlete Open was such an amazing event! Thanks to everyone who supported this event and congrats to all of the competitors!
• We now sell Reebok CrossFit Nano 2.0 and Reebok CrossFit Oly shoes!  More info here.
• Have you heard about the “We the People” Fundraiser? Learn more here.
• The 1st CrossFit Classics Event is coming up on 9/28! Learn more here.