FRIDAY

ANNOUNCEMENTS:

There are two local competitions that I just received emails about. The first one is Girls Gone RX on October 14th at CrossFit Sanctuary all female teams of 3. Click HERE for further information. There’s also another one on Saturday, October 21st at Freedom Athletic Academy same sex pairs teams. Click HERE for further information.

STRENGTH:

Push press

3/3/2/2/1/1

CrossFit WOD (main site wod)

4 rds:

25 push press 95#/65#

50 cal row

100 du’s

LEVEL 1:

4 rds:

25 push press 45#/25#

30 cal row

100 singles

*** do not push jerk on this wod!!!