Saturday 8.3 : Beer Mile Donations

This Saturday is the 2nd Annual Beer Mile at CrossFit Lando Charlestown. Anyone participating should plan on being at Lando Charlestown ready to get organized and hear rules by 11:30. If you are coming from Woburn don’t worry as Stacey is too. It will all coordinate well.

DONATIONS: We are not asking for $$ for the beer or supplies for the event tomorrow. All we are asking is some cash for furry pals. Please bring any $$ for donation to the Animal Rescue League of Boston. Any and all amounts help our little furry friends who need homes. There will be jars for cash or check donations (Animal Rescue League of Boston) at both gyms during AM classes and at Charlestown during the Beer Mile.


Strength: Front Squat

9 Toes to Bar
5 Power Snatch 115/75
7 Burpees
8 Pistols (alt)

S: Scaled TTB and Pistols, 75/55
L1: Scaled TTB and Pistols, 95/65

Rx+: 135/95

Core: 5 Rounds
Run 400m
10 Plate Getups/20 Weighted Situps
20 Russian Twists w MB

Conditioning: 11m AMRAP
10 Toes to Bar or Scale
10 OH Walking Lunges w MB
10 MB Situp Toss (to wall)
Row 10 Cal

The Program

1. Strength and WOD

2. 5 Rounds for Quality
10 Ring Dips
20 GHD Situps
3 TGU each side 53/35 or heavier

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