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
20 pass thrus
20 goblet squats
10 pull ups
10 strict push-up burpees
Mobility: quads, calves, hips, front rack
In teams of 2 for time:
50 front squats 45/33
50 thrusters 45/33
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
504-861-0610 (call or text)
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Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog