WOD
Find your heaviest complex of 1 Snatch + 2 Overhead Squat

*Use the heaviest weight you can for each set.
*Every 2:00 for 12:00

Then,
Complete the following for time:
1000 Meter Row or 1.3 miles Bike
50 Overhead Squats (M: 115 lbs, W: 75 lbs)
25 Hang Power Cleans (M: 115 lbs, W: 75 lbs)

Goal: Sub 9:00
Time Cap: 12:00

Cash Out
Banded Shoulder Distraction

CF LITE
Complete the following for time:
50-40-30-20-10
Kettlebell swings (M: 24 kg, W: 16 kg)
Abmat Sit-ups

Goal: Sub 13:00
Time Cap: 16:00

Posted on CrossFit.com 11/24/17

2 FREE WEEKS OF CROSSFIT

All fitness levels are encouraged to join. We will teach you everything you need to know to participate in our CrossFit classes. Join our community today and reach your health and fitness goals!

*Cannot be combined with other discounts. Offer good for athletes who have not been a member in the last 6 months.

Offer Expires 11/30/17 – TOMORROW

Free Community Workout
Saturday, December 2nd, 2017 

Join us this Saturday for a Free Community Workout at 9am. This is a great opportunity to experience our unique coaching style and fun community atmosphere. Bring family, friends and coworkers to try it out as well! Please arrive 15 minutes early to sign a waiver.

Receive 50% OFF Group Fundamentals if you sign up that day! (Regular price $100)

Current CFIV members can utilize this class for an extra workout each week!