160902 ~ Look Out For A Fresh Crop of Newbies!!

Congratulations to our founding members of our new On-Ramp class.  Please keep a look out for a new face in your classes this week....just like Pokemon...these rookies will be everywhere!  Please give them a warm Canuck welcome, and help them learn the ropes of a regular CrossFit class. Watch out everyone....these rookies are HUNGRY!!

Are your legs sore from the camping WOD??  Work out that lactic acid with some ball smashing and foam rolling!  The snatches are light....use it to get those legs awake!

Strength:

Snatch

Every 90x 9 min

3 @ 50/60/70%

4 x 2 @ 75%

 

Then…

7 min to find 7RM Pendlay Row

Then

EMOM x 2 min

2 x 7 @ 90%

Conditioning:

Complete For Time:

6-5-4-3-2-1

Bar MU

Front Squat (205/145#)

Cash Out:

3 Sets

20 GHD Situps with Wall Ball

Single Leg RDL (Heavy KB)

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