ANNOUNCEMENTS

WMCF Field Day

• Saturday, September 29th @ 1pm
• Teams of 2 (MM, FF, MF)
• $30/team
• more details coming soon…

SWOD

Every 12 seconds for 6 minutes (30 reps), complete:
Power Clean x 1 rep – AHAP

– use one weight for the entire workout

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

Complete as many reps as possible in 20 minutes of:
Run 400m
Max reps of Thrusters (95/65)

Note: Track number of Thrusters each round and total reps