10.30.14 Thursday

CrossFit Equality – CrossFit

View Public Whiteboard

MOBILITY

Spend 15 Minutes going over foam roller technique

Weightlifting

Snatch review

Metcon (AMRAP – Rounds)

EMOM 10 Minutes:
1-2-3-4-5-6-7-8-9-10
Power Snatch (95/65#)
10-9-8-7-6-5-4-3-2-1
PushupsScore total rounds in which all reps were completed

AP: Metcon (Time)

2 person team
2000m Row
One person rows while the other hangs from Pull up Rig
Switch when person drops from rig.
______________________________________________________________________________________________________________
6:00am CFLite Class
10min AMRAP
10 Parallette Jumps
10 DB Front Squats (35/25#)
EMOM: 3 Renegade Rows (push up/row Rt/Row Lft)
Rest 5 min then:
2x
1:00 plank
10 Toes 2 bar
25 Straight Legged Sit-ups

QOD: Why is halloween celebrated?