25 Sep WOD- Saturday, Sept 26

Lite N Tite 9am Class:
WOD 1:

3 rds for time
-25 Ball Slams (30/20)
-Bear Crawl ball push length of rig
-200 m Ball carry
-Burpee ball toss to the end of rig

rest 5-7 min

WOD 2: for time

5-4-3-2-1 Wall Walks
34-30-24-20-14 Jumping Lunges (total)

9:30 and 10:30am Regular CrossFit Class
Warm:

Ring MU Drills 1rd
Hip to rings x5
Ring supports x5
transitions x5
jumping transitions x5

Strength:

EMOM 10 min
2 Touch-N-Go Snatch

(keep em pretty)

WOD: “Power Bar-manda”

9-7-5
Bar Muscle-Up
Power Snatch (135/95)

Lv1:
15-12-9 Burpee Pull-up,
9-7-5 PS @ 75/55

Lv2:
15-12-9 Burpee Chest to bar
9-7-5 PS @ 115/75

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

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