If you have not singed up for the running clinic this Sunday there are a few spots left! Sign up on the clip board in front of the gym today!
9:30 am on Sunday at CrossFit Federal Hill
WOD
15 Shoulder to Overhead (165/110)
30 Sit ups
12 Shoulder to Overhead
30 Sit ups
9 Shoulder to Overhead
30 Sit ups
-For Time-
15 min cap
Skill WOD
30 Seconds on 30 Seconds off
L Sit hold
Superman
Plank
3 Rounds
Maureen on box jumps!
Competitors WOD
Back Squat 3×3 (same weight across) (try to get this done while the class warms up)
15 Shoulder to Overhead (185/135)
20 GHD Sit ups
12 Shoulder to Overhead (185/135)
20 GHD Sit ups
9 Shoulder to Overhead (185/135)
20 GHD Sit ups
then while the class does skill work…
Rowing
750 M x 3 rest 1.30 between rounds
score all 3 rounds