Nov 14-15
CrossFit is sending out a team to teach us! The seminar consists of 2 powerful days of getting faster, stronger and increasing overall fitness & performance by improving your running mechanics and moving more efficiently. This is a great opportunity!

Warmup
Row 500m
3x10 GHD Hip Extensions
3x10 Jump Squats
3x1 min Plank

Strength
1 Max set of each
Back Squats @ 80%
Front Squats @ 80%
Overhead Squats @ 80%

WOD
8 min AMRAP
5 Snatch (135/95)
10 Lateral Jump over the bar

REC
5x Flyby Complexes
2 C2B + 2 T2B + 2 Pullups