Saturday Schedule:
9:00 am - Free Intro Midcity 10:00 am - group class at uptown and midcity CrossFit Open 13.3 heats will be at midcity 11:10 am - movement briefing for 13.3 11:25 am - heat 1 11:45 am - heat 2 12:05 am - heat 3 12:25 am - heat 4 12:45 am - heat 5 (if necessary) We will run heats as large as possible with the amount of judges we have available. 10am Uptown WOD Warm-Up 2 rounds 400m run 20 pass thrus 20 goblet squats 10 pull ups 10 strict push-up burpees Mobility: quads, calves, hips, front rack WOD: In teams of 2 for time: Run 400m 50 front squats 45/33 Run 200m 50 thrusters 45/33 Run 100m 50 front rack walking lunges 45/33 **Each teammate will hold a bar for the duration of the workout, including the run **If the bar is put down, each teammate must complete 10 burpees **If the bar is dropped, each teammate must complete 50 burpees Comments are closed.
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