Schedule Update:  There will be NO EVENING classes (4 and 5pm) on Thursday October 31st. Have a safe Halloween. 

How did CrossFit Open WOD 20.3 treat everyone?  If you are looking to give it another go we will be running heats starting promptly at 10am on Monday.  Remember:  Scores need to be submitted by 2pm Local Hawaii time.  

STRENGTH:

#clean/gymnasitcs emom

Alternating EMOM x 10:

Minute 1 – Work
Minute 2 – Rest

Minute 1:

Seconds 0-20 – Max Power Cleans (135/95) *BeachFit will do KB Swings

Seconds 20-30 – Rest

Seconds 30-60 – Max Ring Muscle-Ups  *Scale to Chest to Bar Pullups/Pullups and Bench Dips

WOD:

#jackquinn

For Time:

100/70 Calorie Row  (1200m Run, 75/50 Assault Bike)

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)