IA Members, Friends, Loved Ones!
Tomorrow, July 20th, is going to be hot, Hot, HOT. We would love to see those who are able, beat the heat and come to the earlier morning classes tomorrow. Classes will run as usual, but Federal Hill will close at noon. No open gym tomorrow. Please, please stay hydrated!
Proud of you always,
Kelsea
Crossfit
Snake Bite (retest from 11/26/2018)
21-15-9
Power Clean
Front Rack Lunge
Push Jerk
Fitness: 95/65
Performance: 115/75
Open: 135/95
18 min Time cap
Hitting the barbell hard today. “Snake Bite” is a challenging workout that usually leaves people saying “that was harder than I thought” Be aware when people are asking how to load the barbell. They should be comfortable moving the load they pick. Nothing should be in singles. Be ready for a solid Oly warm up!
Drive
400M Row
30 KB Swings
20 Ring Rows
10 Burpees
Rest 1 minute
As many rounds as possible in 25 minutes
