Friday 04.11.2016

Stick around after class to cheer on the athletes participating in the "2016 CrossFit Lift off"

L1) 500m Row

then

3 Rounds

10 Overhead Squats

10 Kettlebell Swings

Scaled) 1000m Row

then

21-15-9

Overhead Squats 75/55

Kettlebell Swings 53/35

Rx) "Tootsie Roll"

1000m Row

directly into...

21-15-9

Overhead Squats 115/80

Kettlebell Swings 70/53

CompTrain) 1) Snatch, 1x2 @ 65%

1x2 @ 70%

3x2 @ 75%

4x1 @ 80%

2) Clean & Jerk, 1x2 @ 65%

1x2 @ 70%

3x2 @ 75%

4x1 @ 80%

3) Back Squat, 1x3 @60%

1x3 @ 70%

2x3 @ 75%

2x2 @ 80%

4) "Tootsie Roll"