WOD FOR SEPTEMBER 20, 2018

REMINDER!

This Today is the start of our 6pm Olympic lifting class for anyone that is interested in improving their lifts, as well as for anyone who can’t make our Saturday classes. This class will be held at the same time as our regular CrossFit class (on the Overflow side). We hope to see you all there!

Also, CrossFit 516 Youth Fitness Program starts this week!

  • High School Program for grades 9-12: Tuesdays, Wednesdays & Thursdays

    Students may attend ANY EVENING CrossFit CLASS

    High School athletes may buy a 10 class pack for $200, or join with a membership at a reduced rate of $156 per month for unlimited evening classes on Tuesdays, Wednesdays & Thursdays.

  • Elementary Program for grades 1-5: Thursdays at 4 PM

  • Middle School Program for grades 6-8: Thursdays at 5 PM

Elementary/ Middle School athletes may pay $30 per class or purchase a 10 class pack for $200

A)

4 Minute AMRAP: (get as far as possible in 4 min)

  • 400m run

  • 8 Burpee box jump overs (24/20)

  • 16 OHS (75/55)

  • 24 DB snatches (50/35)

  • 32 Wall balls (20/14)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 6 Minute AMRAP: (get as far as possible in 6 min)

  • 400m run

  • 8 Burpee box jump overs (24/20)

  • 16 OHS (75/55)

  • 24 DB snatches (50/35)

  • 32 Wall balls (20/14)

  • 10 Muscle ups OR 5 Rope climbs OR 15 Ring pull ups

  • *4 minute recovery and then,

  • 8 Minute AMRAP: (get as far as possible in 8 min)

  • 400m run

  • 8 Burpee box jump overs (24/20)

  • 16 OHS (75/55)

  • 24 DB snatches (50/35)

  • 32 Wall balls (20/14)

  • 15 Rope climbs OR 3 Peg boards OR 15 Ring pull ups