WOD- Saturday, Sept 3

9:30 and 10:30am Regular CrossFit
Strength:

    Every 3 min for 4 sets
    6 Deadlifts

WOD:

    1 min stations
    5x
    DB/KB Snatch
    Box Jumps (30/24)
    Toes-2-Bar
    1 min rest

8:30 am Lite N Tite

    From 0:00-3:00, perform 3 rounds of:
    3 pull-ups/jump PU
    6 push-ups/knee PU
    9 squats
    From 3:00-6:00, perform 3 rounds of:
    4 pull-ups/jump PU
    8 push-ups knee PU
    12 squats
    From 6:00-9:00, perform 3 rounds of:
    5 pull-ups/jump PU
    10 push-ups/knee PU
    15 squats
    From 9:00-12:00, perform 3 rounds of:
    6 pull-ups/jump PU
    12 push-ups/knee PU
    18 squats
    Etc.
    Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

To ensure safety and respect of other athletes and coaches, we are enforcing a new late policy. If arriving 10 min late or more, you cannot take class. Thank you for your understanding!

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