SATURDAY

If you’d like to come out and show your support for Alison and Jamie at the Survival Games Wod war, the competition starts at 1 pm at the 4H camp in Riverhead. Good luck girls!!

CrossFit WOD:

7 rds:

7 pull ups

10 wall balls

15 kb swings

30 double unders

WEIGHTLIFTING/OLY CLASS @ 10 am

Snatch + hang squat snatch 4 x 1 +1 @ 70% of 1 rm snatch

Back squat: hit a 3 rm, then drop 20# and do 2 x 5

Strict Press: 3 x 3 @ 65% of jerk

Skill: Muscle up