He is back! Join us at 9am for barbell with Paul.
Also, we will be have a gym clean up party at 11:30am after the last crossfit classes. We will be doing some gym deep cleaning, wall painting, mat moving, and all some other general gym maintenance. Come on by if you want to join in the fun.
8am and 10:30am Crossfit
In teams of 3
200m sprint (w/ PVC pipe baton, you must hand if off to your teammates!)
Walking KB goblet lunge (53/35, down and back between rigs)
30 KB swings (53/35)
Burpee broad jumps (down and back between rigs)
20 single arm KB push press (53/35, split between arms as needed)
0.6 mile assault bike
The WOD will be completed chute style! This means that your team will move through the workout 1 person at a time, with the next person starting a movement when the person in front of them completes it. For example:
Athlete A runs 200m, then hands off the baton to athlete B, who then starts their 200m run. Meanwhile, athlete A can move onto the lunges. If at any point you catch up to the person in front of you, you will just have to wait until they finish the movement. Athlete C will follow athlete B in the same fashion.