8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- WU- 200M Run @ 70-90% RPE + 3 Rounds of: 200 Yard Shuttle (5x’s 40 Yards AFAP); 90 Seconds Rest Between Rounds -9 Minute Cap
B- 8 Min WU- Snatch/Pull Up + EMOM For 20 Minutes: Ascending Ladder of Snatch (65% of 1RM)/ Pull Up
Notes: Start with the bar on the ground loaded with (approximately) 65% of 1RM/On the call of go perform 1 Snatch followed by 1 Pull Up/Rest the remainder of the first minute/At the start of the second minute perform 2 Snatches followed by 2 Pull Ups/Continue in this fashion for as long as possible/If no longer able to complete corresponding reps drop one rep and continue on as sets across, for example: You complete rounds 1-6 and fail at round 7. Drop back to round 6 and continue on completing round 6 again for as long as possible/If you subsequently fail to complete round 6 drop back to round 5 and continue as long as you can.
C- 15/12/9 RFT of: K.B. Push Press (20/12Kgx2)/Air Squat -9 Minute Cap
Post your scores to.
CrossFit 718 has been a part of the community for a while now, and this year with the expansion, we have a lot to celebrate.
This year we decided to go with a fun Comic Book Theme costume party, and we want the whole team to be here. Hope you can make it ;)
Feel free to comment and let the group know what you plan on dressing up as.
Tickets are on sale now for only $5.
Your entry fee will go towards the DJ and Bartender.
We are super excited to be hosting a CrossFit Kids Certification Course in December!Click here to register
We are hosting a CrossFit Powerlifting Trainer Course on November 8-9!Click here to register