Thursday 161103

To register  yourself &  $10.00 at   http://games.crossfit.com/video/snatch-clean-and-jerk-workout
Do it for fun & test where you are at with your lifts..

Saturday Hours:
0600 Olympic
0700 WOD
0900 WOD

YOGA  with Sara B at 7:15pm  

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
WOD: “PoP Rocks”
15 Min EMOM

4 KB Snatch (2 each arm) AHAFA
7 Burpees

*Scale weight and movement accordingly to maintain intensity with good mechanics on 2.  Ask your coach for help.

3.
ROMWOD:

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