Strength
Every 2 minutes for 14 minutes
1 Hang Snatch + 1 Snatch
WOD
21-15-9
Hang Squat Snatch
Bar Facing Burpee
Fitness: Power Snatch (75/55)
Performance: 95/65
Open: 115/75
DRIVE
In Teams of 3
0-5 Max Burpees
5-10 Max Jumping Air Squats
10-15 Max Cals on Rower
15-20 Max KB Swings
20-25 Max Max Wall Balls
25-30 Max Cals on Rower
Alternate work and rest expect for the row.
When one person is rowing both partners must be holding a plank.
**Save the Date**
TODAY– Flu Shots offered at CFHE 8:30am-12:00pm
& Baltimore City Running Festival
& Baltimore City Running Festival
Saturday October 20th/21st – CFH closed due to CF-L1 Seminar
October 22nd – DEADLINE to register for the Halloween Throwdown
October 22-27th – Crossfit Harbor East Group Foundations
Saturday October 27th- Halloween Throwdown at Harbor East! More info