Saturday, 8-19-17

Do not leave any valuables in your car!!! 12 Min EMOM Even- 3 TNG Power Snatches 70-75% 1RM Odd- 5-12 Strict Pull ups 15Min AMRAP 50 Goblet Squats 53/35 40 HR Push Ups 30 Cal Row 20 T2B 10 Power Cleans 185/135

ROMWOD @7PM Come watch the Open announcement at 8PM. Skill: HSPU practice 5 rounds for max reps :30 of work at each station, no rest between movements Pushups Box jumps (24/20″) Snatches (75/55#) Wall Balls :30 rest

2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint

Strength/Skill – Thruster. Find your 3RM in 5 attempts. A.M.R.A.P. 25 Minutes 10 Dumbbell Ground to Overhead – 35′s/55′s 15 Box Jumps – 24/30 20 Wallball – 14/20 at 10 ft *You must get at least 7 Rounds to Rx*

Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Power Clean 70%x3 75%x3 80%x2 85%x2 2RM 15 Min A.M.R.A.P. 1 Wall Climb 7…

Merry Christmas!!!