WORKOUT OF THE DAY

Tuesday, 8 October 2019

Interested in joining our November Elements group? It starts on 11/5. 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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Fall CrossFit Open is coming! Workout TBA every Thursday night. Both Friday evening classes will be the Open workouts. Regular programming for all other classes that day. Register here if you’d like to officially participate, or just c’mon in and do the workouts! More info to come..

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Part A:
Front Squats
E2MOM for 5 rounds:
3 Front Squats at 60, 65, 70, 75, 80% of 1RM

Part B:
Intensity / Consistency
0:00 – 3:00
2 rounds:
6 Thrusters (95/65)
50 double unders

3:00 – 6:00
2 rounds
8 Thrusters
50 double unders

6:00 – 9:00
2 rounds
10 thrusters
50 double unders

9:00 – 12:00
2 rounds
12 thrusters
50 double unders

12:00 – 15:00
14 thrusters
50 double unders

15:00 – 18:00
16 thrusters
50 double unders

END OF WORKOUT

Mechanics
0:00 – 3:00
2 rounds:
6 Thrusters (75/55)
50 double unders

3:00 – 6:00
2 rounds
8 Thrusters
50 double unders

6:00 – 9:00
2 rounds
10 thrusters
50 double unders

9:00 – 12:00
2 rounds
12 thrusters
50 double unders

12:00 – 15:00
14 thrusters
50 double unders

15:00 – 18:00
16 thrusters
50 double unders

END OF WORKOUT

SCORE A: Total Reps

Tiebreakers / Score B: Time on clock for last complete set of thrusters

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Circuit Fit (630a/630p/730p)
AMRAP 24 mins
With a partner.
40 Wall Balls
30 RKBS
24/20 Cal Row
10 Burpees Over the Erg