Saturday August 30th, 2014

A.
CrossFit Team Series Event 3
Teams of 4
Each athlete builds to a 3RM in 10 minutes. Must use the same bar.  2 females and 2 males per team.

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B. CrossFit Team Series WOD 4
4 person teams

30-calorie row
30 burpees
30 hang cleans -----sub heavy KBS

Rx’d Division
135 / 95-lb. hang cleans

Use a proper hang clean weight or HEAVY KBS. 

Teams will perform this as a relay with the women going first, one at a time, followed by the men. The team's score is it's total time for all four team members to complete a 30-calorie row, 30 burpees and 30 hang cleans

C.  Skill/accessory work.   work on YOUR weakness or something that means something to you.  Could be pull-ups, burpees, Airdyne sprints, mid line work etc.,   You choose.  Just don't do a huge volume of squats.  Leg day on Monday.

If you have already done these COME in and get some aerobic work and skill work in.