Friday, 9/29/17

Remember, due to the  HOA Competition in Springfield this weekend we will not have Saturday class, if you are free, please make the trip to watch and cheer on all of our athletes as they compete in the areas largest competition at CrossFit Springfield.

Remember, due to the HOA Competition in Springfield this weekend we will not have Saturday class, if you are free, please make the trip to watch and cheer on all of our athletes as they compete in the areas largest competition at CrossFit Springfield.

A). Warm-Up:

B). Strength:
Push Press
5@60%, 5@65%, 5@70%

C). Conditioning:
4 min
Run 300m
30 Double Unders
Max DB Snatch #40/30
Rest 1 Min

4 min
Run 300m
30 Double Unders
Max Cal Row
Rest 1 Min

4 min
Run 300m
30 Double Unders
Max Clean & Jerk 115/75
Rest 1 Min

4 min
Run 300m
30 Double Unders
Max Box Overs 24/20
Rest 1 Min

*Score is combined reps of final movement in each part.
DB Snatch+Row+CJ+Box Overs