Monday 2-08-16 WOD

A shot from the Starke Games 2015. We're already planning the 2016 TWO DAY EVENT planning workouts (and testing them) securing permits and we can't wait to show you what's in store!

This years games will be a competition with events like this city hasn't ever seen.
If you liked last year then you're gonna love this year!

August 6th & 7th 2016

Monday 2-08-16 WOD

CrossFit:
A.
15 Min Build
High Hang Snatch
Snatch Bal.
Hang Pwr. Snatch
Snatch Bal.

B.
With the weight achieved in part A.
E90 for 5 rounds...
Hang Power Snatch x 2
Hang Squat Snatch x 1

C.
5 Min AMRAP
100 DU's
Max DB Box Over Burpees  @ 30/50# 20/24"

Fitness:
A.
Build to your heavy in aprox 5 min and start
15 Min Circuit
5 KB Snatch/arm (build to a heavy 5)
5 KB Clean & Jerk/arm (Build to a heavy 5 and make sure to use a jerk for lockout)
5 Chin Ups @ 41x1

B.
E90 for 5 rounds...
22 KB Snatches (11/side) 30/50+

C.
5 Min AMRAP
100 or 200 singles DU's
Max DB Box Over Burpees  @ 30/50# 20/24"