Did you see yesterday’s blog?
If you didn’t you should roll back to WOD 181015 and check out the announcements for the day. We have some awesome stuff brewing to close out the year.
Also, totally un-coach-supervised, a few of our members are hosting a Halloween costume party on Saturday, Nov. 2nd from 7pm - 12am. All are welcome and invited. For more details, see the posters around the gym or find the event in the CrossFit Kingfield Facebook group. Prizes will be awarded to the best costume!
Strength - Clean Complex: Clean pull + clean @ RPE 6
Athletes will have 20 minutes to build to and complete multiple sets of today's complex. The focus is for athletes is to work on sets while remaining technically sound. DO NOT MAX OUT!
Metcon - Every 3 minutes for 18 minutes (6 total rounds):
6 Box jump overs (24/20”)
9 DB snatches @ moderate*
12 Wallballs (20/14)
*Athletes will alternate arms EVERY ROUND, NOT REP. They should choose a weight that is challenging, but will allow them to move consistently for 9 UB reps.
Yes, there are 6 rounds. One arm won’t get bigger than the other :)