Saturday 9.6 : Competition Day!

The 4th Annual In House Throwdown goes off tomorrow @ 9am! Athlete check in will start at 8am. Athlete meeting is at 8:30am. First heat will be around 9:00am or close to it. You will have plenty of time to warmup, do not worry!

All heats are listed (this is WOD 1 but all WODs are same heats) here here here.

Workout 1, Workout 2, Workout 3, in order of appearance on the day.

NO CLASSES IN CHARLESTOWN!

NORMAL CLASSES IN WOBURN!!

SATURDAY
CrossFit

Strength: High Bar Back Squat
5-5-5-5-5

WOD: 12m AMRAP
Row 25 Cal
25 Wall Ball
25 Box Jump Over 24/20
25 KB Sumo DL High Pull 53/35
25 Burpees

S: 20 Reps, Step Ups, 35/26
L1: Step Ups

Rx+: 70/53

Sweat
Core: 10m AMRAP
50 Barbell Rollouts
50 Hollow Rocks

Conditioning: 12m AMRAP
Row 25 Cal
25 MB Thrusters
25 Box Step Overs (box jumps)
25 KB Sumo DL High Pull 53/35
25 Burpees
AFTER 12 MINUTES
Row 500m/Run 400m

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