Friends and Family Day on Saturday 9/22/18. Bring a friend for free to the 8am or 10:30am CrossFit class, workout is below!
8am and 10:30am CrossFit
AMRAP 18, teams of 2:
200m run – partners run together
35 Russian KB swings – split reps as needed
600m row – split in half, 300m each
70m sled push – partner A pushes down, partner B pushes back
If more than 7 teams, half may start on the run, the other half on the row.
Russian Kettlebell Swing
Rx: 4/3-45# plates
Intermediate: 3/2-45# plates
Beginner: 2/1-45# plates
There may be a bottle neck on the sled push, just wait until a sled is available and add/remove plates as needed. 70 meters is to the end of the building and back.
9am Barbell with Coach Paul
Clean and Jerk