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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