WOD

Announcements: We will be having a Crock Pot Cook Off and Movie Night TONIGHT from 7-10pm.  Cook off starts at 7pm and the Movie will start at 8. Come try out some great food, swap recipes, and get a little workout on while we watch a movie.  *Please include Macros and Calories on your Crock Pot dishes as we are still in our 6 week nutrition challenge!

A.) OMG this shit is gonna be crazy

3min. AMRAPs. x 1min. Rest b/w each (40 min)

*RX is 115/75
*ADV is 135/95
*Bigger classes can start on different #s so rowers, bikes, runs and pull up bars don’t get too crazy.
*You need to go HARD on each one or it’s worthless, you only do each one ONCE. Get your mind right and lets go!

*Also, I am sorry that you are kinda doubling up on some movements today! I tried really hard to make something fun with just a few reps of everything for a nice grinder.

1.) 200m Run
10 Thrusters
Max reps Pull-ups

2.) 20/15 Cal Bike or Row
Max reps Hang Clean and Jerks

3.) 25 burpees
Max Alt. Barbell Lunges

4.) 15 Squat Cleans
Max Reps HSPU

5.) 30 Hang Power Snatches
Max Russian Twists with DB

6.) Run 400m
Max Reps Power Cleans

7.) 20 Front Squats
Max Reps Muscle-ups (Scale: burpee pull ups)

8.) 50 Air Squats
Max Reps Push Jerks

9.) 20 Burpee Deadlifts (Push Up on your bar)
Max Reps Squat Clean and Jerk

10.) 30 TTB
Max Reps Hang Power Cleans

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.