Rain or Shine, We Are Running…Unless It’s REALLY Bad

Rain or Shine, We Are Running…Unless It’s REALLY Bad

1st Annual Beer Mile goes off @ 12pm tomorrow (Saturday) at Lando Charlestown. Weather of course isn’t cooperating but we are planning on going regardless. We will update about weather changes here and email. For now plan on coming!

We will update the first Boston local establishment for adult social time later tonight or early tomorrow. Plan to come hang out around 3pm somewhere in the city!

 

SATURDAY

CrossFit

Strength : Front Squat
5-5-5-5-5

 

WOD: 3 Rounds, 25:00 time cap
Run 300m
Row 250m
AB 15/10 Cal
12 Burpees, lateral over bar
7 Deadlift 275/185

S: 135/95
L1: 185/135

Rx+: 315/225

 

Sweat

Core Work: 3 Rounds
60s Forearm Plank
30 Hollow Rocks
30 Eye High Swings 53/35

Conditioning : 15m AMRAP
2 Rounds of:
Row 500m
Run 400m
20/15 Cal AB
30 Burpees
then AMRAP with remaining time
Russian Twists 20/14

 

The Program

1. Strength and WOD

2. Snatch
EMOM 15m: 1 Power snatch + 1 Squat Snatch

3. 2 Rounds
30 OHS 135/95
7 Rope Climbs
40 CTB Pull-Ups

Rest 4:00