September 4, 2019

QuickFit

Warm Up:
3min Get Your Chili Warm
Then
3 rounds of Cindy

WOD:
800m Run/1000m Row/60/40 Cal AB
33 Burpees
800m Run/1000m Row/60/40 Cal AB
33 Air Squats
800m Run/1000m Row/60/40 Cal AB
33 Pullups
*20min cap

CrossFit

Warm Up:
Overhead/Rack Mobility
3rds
10 – 3 point drill
EB PA Snatch Warmup
8 Front Squat (Build)
6 St. No Jump Burpees

Strength: RDL
8 Rep Max

Partner WOD: Tabata x 8
Hang Snatch – 95/65
Front Squat – 115/85
B.O.B
*Alternate rounds, rest 1min between movements
*Score is reps of each movement