Events, events, events!
Nov. 5th CrossFit Liftoff
Nov. 6th Free Yoga session at Zen
Nov. 9th Shoulder Mobility Seminar with Keith Wittenstein! Check out the Events tab on the website for details
cf-liftoff
WOD Announcement Tonight!!
 
Thursday
 
Warm-up
 
Weightlifting
Fitness
3 Hang Power Clean + 1 Push Jerk
 or
Perf/Comp
3 Power Clean+2 Hang Power Clean+ Jerk
15 Minutes to work to a heavy/unbroken Single
Touch and Go, Cannot rest with Barbell on floor

**stay light to learn cycling, work technique not speed, focus is resetting the power clean and hang

 
Metcon 
20 Rounds
:20 Row (Max Distance)
:20 Rest

Score is Total Meters

 

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