31 Aug WOD- Friday, Sept 1

ANNOUNCEMENTS!!!!
Today is the beginning of our progressive Whole 30 Challenge. We are starting with cutting out DAIRY! “This means no cheese, cow milk, yogurt, cream, sour cream, kefir, and butter. The only exception to this rule is that you can have ghee.”
Let’s clean up that diet and get us ready for the CF TEAM SERIES

*Labor Day Schedule (Monday, 9/4): 9:30am and 10:30am CrossFit, 11:30am BBC
*1 Rep Max testing week will be Wednesday 9/6- Sunday 9/9 for the Back Squat, Push Press, and Deadlift. This week (8/28-9/3) is De-load week.
*CrossFit Team Series!!! Partner competition, 4 WODs, 2 Weeks! 9/20-10/2. We will be hosting Friday nights and Saturday mornings. Find a partner and sign-up online HERE. Can be mixed-sex or same-sex pairs.

Warm-Up:
12 min
AMRAP warm-up- try to get 2 rds of:
100 singles/40 DU
1 sled push (down and back)
3 rope walks
3 wall walks
15/10 cal bike
10 Samson lunge w/ passthru
1 OHS + 1 Sotts press x 5
*start wherever based on equipment*
Then,
Barbell warm-up

Strength/technique:

Every 2 min for 12
SN High Pull
3-3-3 @ >75%
SN Pull
3-3-3 @ >90%
Then EMOM 8
1 Snatch @ >85%

Finisher:

3rds (for quality and speed)
300m row
21-15-9 Shoot thrus (no push up/dip) on parallettes
(10 min cap)

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