23 Jun WOD- Saturday, June 24

Good Luck to all our Athletes Throwing Down at Contra Costa today!
8:30 am Lite N Tite
Strength:

Bent over Rows
4 x 12-15

“WOD 3”:

Partner A Starts
50 DB Snatch
1000m row
50 DB OHS

Partner B acculumates Cal on Bike

Can switch at anytime*

Score= time it takes for 50/1000/50 minus ½ sec per cal on bike

Rx: 70/45
Scaled: 45/25

9:30 and 10:30 am CrossFit

Strength:

Death by weight…
EMOM 1 Snatch-
must pass through an overhead squat

increase 10# every min until failure

starting weights
Scaled: 65/45
Rx: 115/75

“WOD 3”:

Partner A Starts
50 DB Snatch
1000m row
50 DB OHS

Partner B acculumates Cal on Bike

Can switch at anytime*

Score= time it takes for 50/1000/50 minus ½ sec per cal on bike

Log your WOD scores here: [standout-css3-button href=”http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/june24/”]WOD LOGGING[/standout-css3-button]

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