Monday WOD – 091117

WCCF OUTSIDE THE BOX
Registration Coming Soon. Spaces Limited. Tell your friends who are too busy to get to the gym that we are working on a solution for them!! The same smart, thoughtful programming that makes all of you superfit tailored into a format that can be done at home or on the go with limited to no equipment!

WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workouts 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!

CROSSFIT KIDS & TEENS FALL SESSION
Register Online!

WORKOUT OF THE DAY

Wellness
1a. DB/KB High Pull: 4×8 @20X0
1b. 1-arm KB Z Press: 4×8@20X2

2. 5 Rounds:
5 Pike Push-up
100′ KB Front Rack Carry 53/35
15 Burpees
Rest 2:00

Fitness
1a. DB/KB High Pull: 4×8 @20X0
1b. 1-arm KB Z Press: 4×8@20X2

2. 5 Rounds:
5 Strict HPSU
100′ KB Front Rack Carry70/53
15 Burpees
Rest 2:00

Performance
WL
Hang Power Snatch: 5×3

STRENGTH
a. DB/KB High Pull: 4×8 @20X0
b. 1-arm KB Z Press: 4×8@20X2

METCON
5 Rounds:
5 Strict HPSU
100′ KB Front Rack Carry 70/53
15 Burpees
Rest 2:00

ENGINE
5 Minutes after finishing METCON:
5 x500m Row @ 80-90%
Rest 2:00
Same Split times each round!!