Monday WOD – 082817

We’re going to miss you, Laura!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workout starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8

2. 2 Rounds:
0:30 ON / 0:30 OFF
Row
Thruster
Burpee
Step Up 24/20

Rest 3:00 and Repeat!

Fitness
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8

2. 2 Rounds:
0:30 ON / 0:30 OFF
Row
Thruster
Burpee
Step Up 24/20

Rest 3:00 and Repeat!

Performance
WL
Power Clean: 6×3 TNG. Rest 3:00

STRENGTH
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8

METCON
2 Rounds:
0:30 ON / 0:30 OFF
Row
Thruster
Burpee
Step Up 24/20

Rest 3:00 and Repeat!

ENGINE
5 Minutes after finishing METCON:
4 Rounds:
0:30 ON / 0:30 OFF
RKBS 70/53
AAB