Monday WOD – 111714

Nicole P.

Nicole P.

Next On-Ramp
Our next On-Ramp is starting up TONIGHT, November 17th at 6:30pm! Tell your friends and family that NOW is the time to get in shape, not after the holidays! Send them here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-november-2014-on-ramp

WORKOUT OF THE DAY

Fitness
1. 4×3 power clean and push jerk, touch and go, work to a max

2. 3 Rounds for time:
20 Kettlebell Snatches 53/35
20 Goblet Squats 53/35
20 Burpees

Performance
1. 4×3 power clean and push jerk, touch and go, work to a max

2. Metcon
3 Rounds for time:
20 Kettlebell Snatches 53/35
20 Goblet Squats 53/35
20 Burpees

3. OTMx10
Even: L-Sit as long as possible
Odd: 3-8 Strict HSPU (try to increase the # of HSPU from last week).

4. 4×3 Power Snatch, TnG, work to a max