Saturday WOD – 042217

Friends

Friends

GET FIT CHALLENGE
Registration for our next Get Fit Challenge is now OPEN: http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!

PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale NOW! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
WIth a Partner, AMRAP 30
100 Calorie Row
400 Single Unders
100 Goblet Squats 53/35
400m Farmers Carry 53/35

-While one Partner is jumping rope, the other must be holding the KB in the Goblet position.
-One Partner does Farmers Carry while other walks alongside. Switch as often as desired.

Fitness
WIth a Partner, AMRAP 30
100 Calorie Row
200 Double Unders
100 Goblet Squats 70/53
400m Farmers Carry 70/53

-While one Partner is jumping rope, the other must be holding the KB in the Goblet position.
-One Partner does Farmers Carry while other walks alongside. Switch as often as desired.

Performance
WL
1. 2 Snatch Pulls + Hang Snatch: 5×1
2. 2 Hang Cleans & 1 Jerk: 5×1

METCON
TEAM TRAINING