WOD
In teams of 3
200/140 Calorie Row
100/75 Assault Bike Cals
100 Pull ups
100 Hang Power Cleans
80 Thrusters
60 Squat Cleans
100 Hang Power Cleans
80 Thrusters
60 Squat Cleans
30 min Cap
Fitness: 95/65
Performance: 115/75
Open: 135/95
As a team complete the work above. Switch in and out as needed.
Coaching Tip: The load should be something you can hit big sets in when you get to the barbell movements. We are sticking to the 30 min cap. See how far you can get…or will a team finish it!?
DRIVE
3 min AMRAP
400 M Run
Max Single Arm DB Squat
Directly into
3 min AMRAP
400 M Run
Max Single Arm DB Push Press
Directly into
3 min AMRAP
200 M Run
Max Single Arm DB Thurster
3 Rounds
*Switch arms as needed during each AMRAP*
**Save the Date**
Saturday October 13th – Flu Shots offered at CFH 8:30am-1:30pm
Saturday October 20th – Flu Shots offered at CFHE 8:30am-1:30pm
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East! More info