REMEMBER no CLASSES tomorrow we are hosting our annual in house competition!
If you are not competing and want to get a workout in feel free to head up to CrossFit Cove in Columbia for any of their Saturday morning classes!
Strength WOD
Take 12 minutes to build up to a moderate to heavy 5 rep touch and go power clean
-No score use this as warm up for the workout. Work on cycling and keeping good position when you hold onto the bar-
WOD
Every 6 minutes for 24 minutes
400 (male) 300 (female) Meter Row
400 M Run
15 Power Cleans
Fitness 95/65
RX 115/75
RX+ 135/95
*The weight on the cleans should feel light the volume of reps is high. Technique should be spot on if you are stringing reps together*
**Since we are timing the rest as a group today we are going to shorten the row for the females**
