Saturday WOD – 011318

NEW REFERRAL PROGRAM!!
We are instituting a permanent referral program for you guys because the best new members are your friends and family! The Referral Cards will be on the Front Desk at the gym. Take 1 or Take 10 at a time! Fill out your name as the Referrer on the back and give them to Friends, Family, Co-workers who want to come try WCCF and when they present the card they will get 25% off their first month and you will get 25% off your next month, too!

2018 WCCF TEAM FITNESS CHALLENGE!!
All scores can be logged right in the Triib app!!!
Also from a computer or the mobile site:https://whaling-city-crossfit.triib.com/events/challenges/238/

WORKOUT OF THE DAY

Wellness
With a Partner, for time:
50 Front Squats 105/75
20 Synchronized BF Burpees
100 Wallballs 14/10
20 Synchronized BF Burpees
200 Air Squats
20 Synchronized BF Burpees

Fitness
With a Partner, for time:
50 Front Squats 135/95
20 Synchronized BF Burpees
100 Wallballs 20/14
20 Synchronized BF Burpees
200 Air Squats
20 Synchronized BF Burpees

Performance
WL
1. Snatch Deadlift + Low Hang Snatch + Snatch: Work to a heavy load for the complex
2. Front Squat: 3-2-1-3-2-1-10

METCON
With a Partner, for time:
50 Front Squats 185/135
25 Synchronized BF Burpees
100 Wallballs 30/20
25 Synchronized BF Burpees
200 Air Squats
25 Synchronized BF Burpees