September 9, 2020

A. Front Squat Wave:
8 Reps @ 70% 1RM Front Squat
6 Reps @ 75%
4 Reps @ 80%
8 Reps @ 73%
6 Reps @ 78%
4 Reps @ 83%

B. 2 Rounds for Time:
20 Wallballs (30/20)
20 Dumbbell Snatch (50/35)
20 Single Arm Dumbbell Overhead Squat

On the Minute: 5 Burpees

-AFTER PARTY-
2 Sets:
10 Romanian Deadlifts
50′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

Then-
2 Sets:
5 Romanian Deadlifts (Increase weight)
25′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

–BOX NEWS–

We have a fun event planned for the CrossFit Games next weekend! We will be doing an in-house competition on Saturday, September 19. Teams can be MM, FF, or MF, and we will have an RX and scaled division. We will be racing the games’ athletes on 3 of the CrossFit Games WODs (one of them broadcast live as we race them in real time!!) as well as our fellow gym members! There will be event winners and one team of overall winners. (We encourage you to dress up as your favorite games’ athlete while you compete)

Our first event will start at 8:30 am, 2nd event at 9:30 am, and the final wod at 10:30 am! We’ll have a BBQ and awards ceremony following. Everyone is invited to attend, we ask that you bring a potluck side to share for the BBQ.

Sign your team up HERE!