September 8

So there was a rumor floating around that we might do FRAN today. Maybe that is why we had some smaller class sizes?? We decided to take advantage of the beautiful weather and do some interval running. The workout we used was taken from a CrossFit.com workout of the day a few weeks ago. It provides a great test of an athletes sprint speed, stamina and recovery. Great efforts from everyone today!!

SKILL
5-4-3-2-1
Squat Clean
Front Squat
Thruster
(do 5 squat cleans, 5 front squats, 5 thrusters with same weight, add weight then do 4, 4, 4 and so on)

5×1 Rope Climbs
5×5 Rope Grip Negatives

WOD
15 intervals
:20 sec on/:40 sec rest
Run as far as you can in :20 sec, then rest for :40 sec.
(start each run, from previous stopping point)
Score total distance!