Saturday WOD – 082617

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
One more Registration Day for our Fall Session: Saturday, August 26th from 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
With a partner, 5 rounds for time:
Each perform synchronized:
10 1-arm dbpp (5 per arm) 30/20
10 knee raises
20 air squats
Then run 400m together.

Fitness
With a partner, 5 rounds for time:
Each perform synchronized:
10 1-arm dbpp (5 per arm) 50/35
10 ttb
20 air squats
Then run 400m together.

Performance
WL
1. Snatch triples: 5 sets.
2. Clean triples: 5 sets.

METCON
With a partner, 5 rounds for time:
Each perform synchronized:
10 1-arm dbpp (5 per arm) 60/40
10 ttb
20 air squats
Then run 400m together.