IMPORTANT ANNOUNCEMENT!

Coach Christian is out sick and he was scheduled to coach while we are at West Seattle CrossFit’s Battle on Admiral competition this morning.

We will still be open thanks to Brittney! She will be supervising an open gym type session from 9-12pm. There will be a workout up on the board and she will be available for help throughout the time.

Strength/Skill:

5 Rounds NFT

5-5-5-5-5 Back Squat (stay under 70% and focus on a solid connection with your heels into the ground)

Partner WOD:
Partner A:

Completes “Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull-ups

Partner B:

Max Effort Burpees until Partner A is finished

then…

SWITCH and complete other part of WOD.

Option 2:

Break the movements apart and swap when each person finishes a piece of the workout, i.e…

Partner A – Row 1000M while Partner B does Burpees, when Partner A finishes the rowing, they swap, finish the whole rowing section then advance to alternate burpees/thrusters and then knock out the pullups/burpees