Friday

Main – WOD

Good Mornings (10,10,10)

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Saturday

Main – Community WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Burpee broad jumps

10 Squats

5 Wall balls

5 Pull ups

Friday

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Zercher Squat (5,5,5,5)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Thursday

Announcements

November 1st, Coach Tony will be headed over to Agate Pass CrossFit for Momentum Gear’s Double under clinic. Cost is $50 and you get a rope with that.
We highly encourage you attend!
http://momentum-gear.com/shop/double-under-clinics/du-clinic-agate-pass-crossfit-1101-330pm/

Main – WOD

Bench Press (7,7,7,7)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP
15 Med ball Cleans
25 Double unders