CrossFit Workout 9/29/18 Saturday

Coach John will open the gym from 9-12 tomorrow for open gym. See you then!

Warmup
Do the 5 step and the 90 rep

Workout Warmup
10:00 of:
3 front squats+3 shoulder to overhead up to workout weight
the pullup warmup
150 run

CrossFit Workout
Teams of 3 with a 40:00 cap
Accumulate:
500/400 calories on the bike

150 shoulder to overhead 95/65 (Rx+ 135/95)
150 front squats 95/65 (Rx+135/95)
90 burpee pullups (RX+ 60 burpee bar muscle ups)

1 person biking, 1 person working on the accumulation, 1 person resting. Switch every minute.

then, all together,
800m run

Lift

Warmup your snatch and clean and jerk, then:

20:00 to build to a heavy snatch
20:00 to build to a heavy clean and jerk