SCHEDULE UPDATE:  We will have our 6, 7, 8, and 9am CrossFit classes on Labor Day, Monday September 2nd.  We will have Open Gym from 6-10am as well.  There will be no evening classes. Mahalo! 

STRENGTH:

#deadlift stamina (15 min)

4 Sets:

15 Unbroken Deadlifts @ 50% 1RM

75 Double Unders (Rx+Unbroken Double Unders – you mess up you start over)

WOD:

#halftime (20 min Cap)

30-20-10:

Dumbbell Power Snatches 50/35lbs (Rx+60/40)

Wallballs 20/14lbs  (Rx+30/20)

Directly Into…

10-20-30:

DB Facing Burpees

Calorie Row

OPTIONAL OLY WORK:

#squat snatch stamina

On the Minute x 5:

5 Touch and Go Squat Snatches  *Approx 60% of 1RM