WORKOUT OF THE DAY

Saturday, 14 September 2019

Free class today at 11am for anyone interested in trying out CrossFit for the first time! There’s no need to sign up in advance. Just show up!

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Interested in joining our October Elements group? It starts on 10/1. Sign up here to reserve a spot.

Or email us here for a free consultation or to sign up for Private Elements!

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Intensity:
For time:
1 mile run buy-in:

Into:
10 Lateral Burpee over Bar
10 Deadlift (225/155)
20 Wall Balls (20/14 – 10/9)
9 Lateral Burpee over Bar
9 Deadlift
18 Wall Balls
8 Lateral Burpee over Bar
8 Deadlift
16 Wall Balls

*Follow the same pattern down to 1 Lateral Burpee / 1 DL / 2 WB
Time cap – 35 minutes

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Consistency:
For time:
1 mile run buy-in:

Into:
10 Lateral Burpee over Bar
10 Deadlift (185/125)
20 Wall Balls (20/14 – 10/9)
9 Lateral Burpee over Bar
9 Deadlift
18 Wall Balls
8 Lateral Burpee over Bar
8 Deadlift
16 Wall Balls

*Follow the same pattern to 1 Lateral Burpee / 1 DL / 2 WB
Time cap – 35 minutes

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Mechanics:
For time:
1 mile run buy-in:

Into:
10 Lateral Burpee over Bar
10 Deadlift (135/95)
20 Wall Balls (20/14 – 10/9)
9 Lateral Burpee over Bar
9 Deadlift
18 Wall Balls
8 Lateral Burpee over Bar
8 Deadlift
16 Wall Balls

*Follow the same pattern to 1 Lateral Burpee / 1 DL / 2 WB

Time cap – 35 minutes
Class Notes
Simple, fun, straightforward, & sweaty. Have a blast!