SAT OCTOBER 27, 2018 - CROSSFIT

crossfit-composure-wod10252018

HALLOWEEN PARTY TONIGHT!

You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along. – Eleanor Roosevelt

Warm-up

400 Meter Run
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Snatch Complex Warm-Up:
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Hang Power Snatches
5 Power Snatch + Ride to Squat
5 Squat Snatches

Metcon

Metcon (Time)

"Stop, Drop, and Roll"

Teams of 3:
1 Mile Medball Run (20/14)
150/100 Calorie Row
100 Hang Power Snatches (135/95)
80 Overhead Squats
60 Squat Snatches

Time Cap: 30:00

Cool Down/Mobility

400 Meter EASY Run
1:00 Standing Pike Stretch
1:00 Quad Stretch (each leg)
Banded Lat Stretch on the Rig (1:00 each way)

 

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