Saturday
– Bring A friend Week 9/30-10/5- 2019 Crossfit Open and Intramural open! Begins Oct 10th sign up at Games.crossfit.com- Halloween In house Comp Sat 10/26- teams of 3 mixed genders – Any Skill level is welcome- Spartan Fenway – Some of us are planning on running it Sunday 11/10 morning and putting a team together (Crag)- Crags-Giving Thursday 11/14

Metcon (Calories)
16 min for max cals bike
EMOM 16
Minutes 1-8
10 Russain KBS (70/44)
Max cals bike in remaining time

Minutes 8-16
8 deadlifts 205/145
Max cals bike in remaining time

Rest 4 mins

16 mins for max cal rows
Emom 16
Minutes 1-8
50 m run
Max cal row in remaining time

Minutes 8-16
6 hand stand push ups
Max cal row in remaining time

Switch off rounds 1 person is on bike or row
1 person is doing other movement

Can switch off at any point only one person working at a time

Categories: W.O.D.