11 Sep WOD- Saturday, Sept 12

Lite N’ Tite WOD @ 9am

WOD 1: 10 rds
30 sec on/off
Row for calories
WOD 2: 4 rds
2 min on/ 1 min off
10 Goblet Squats
10 KBS
Shuttle Runs for reps

Regular WOD 9:30 & 10:30am
Strength: 12 min EMOM

1 Snatch @ 85-90% effort
should be heavy enough to be hit or miss. If you miss wait til next min. 3 misses, drop weight.

WOD
5 rounds
5 Hang Power Snatch (95/65)
5 OHS
(7 min cap)

Let us present the athlete of the month for September: Nick Poggetti! Read more about Nick’s CrossFit journey here.

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