FRI11SEP2015

Saturday Options
9AM Class Only at CrossFit Wylie
11AM Grand Opening and Free WOD at CrossFit Torva

WOD

CrossFit Team Series Event 1 – Full Description
For Time, In Teams of 4:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box

If you don’t have 2 females and 2 males, it’s fine, just find a team of 4.

Extra

Snatch:
Every 60 sec x 3 sets, complete 1 rep @ 88%
rest 2 min
Every 60 sec x 3 sets, complete 1 rep @ 92%

Alternating:
Bench Press: 10,8,6,6 increase load each set
Tempo Bench Pull: 4×5 @ 51X1 tempo demo

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