Saturday WOD – 080616

Sherri

Sherri

BRING YOUR FRIENDS AND FAMILY WEEK – August 22nd – 27th
We are having another BYF&F Week in August where they can come with you to any class. No pressure, no sales pitch, just bring them in to try one class. Let them meet your #whalingcitycrossfitfam.

WORKOUT OF THE DAY

Fitness
For time, with a partner:
40-30-20
Hang Clean & Jerk 115/80
Burpees over the bar
400m Run after each round.

During the clean & jerks, the barbell cannot touch the ground.

Performance
WEIGHTLIFTING:
1. Establish a 1RM Snatch
2. Establish a 1RM Clean & Jerk

METCON:
For time, with a partner:
40-30-20
Hang Clean & Jerk 135/95
Burpees over the bar
400m Run after each round.

During the clean & jerks, the barbell cannot touch the ground.