SATURDAY

I WANT EVERYONE TO GET IN HERE TODAY FOR A TEAM WORKOUT!!! NO PUMPKIN PICKING TODAY,  IT’S GOING TO RAIN. NO EXCUSES NOT TO TRAIN TODAY !!

Matt

Matt, Zep, Alex and Vinny

Justin

CrossFit TEAM WOD

Teams of 3

Row 600 meters as a team then complete 150 wall balls 20#/14#

Athlete #1 will be chipping away at wall balls while athlete # 2 is holding chin over the pullup bar and athlete #3 is resting.  Rotation is chin over bar to rotates to wall balls, wall ball rotates to rest person, and rest person rotates to chin over bar.  Substitution for holding chin over the bar will be holding in a ring row.

Then Row 600 meters as a team and then complete 150 box jumps 24″/20″.  Athlete #1 works while athlete #2 is in a handstand.  Rotation is handstand holder to box jump to rest.  Substitution for handstand hold is holding dumbbells overhead.

Then row 600 meters as a team