Thursday, October 3rd

Front Squat 4×4@85% 1RM

DB Stiff Leg Deadlifts 4×4

then,

15-Squat Cleans (115/75)

50-Double Unders

20-Hang Power Cleans

50-Double Unders

25-Front Squats

50-Double Unders

30-Power Cleans

50-Double Unders

for time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Wednesday, October 2nd

Bench Press 4×4@85% 1RM

Barbell Rows 4×4@85% 1RM

then,

5 Rounds for time of:

10-Ring Dips

12-Pullups

14-V Ups

16-Calorie Assault Bike

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.