Reminders:
We are hosting CrossFit Shoreside tonight in a little throwdown! The cost is $10 to compete. The event starts at 8:15PM and will run until 10PM.Even if you’re not looking to compete, please come down, have a drink, and support your fellow HWCF athletes! We have a room reserved at Jerry’s Sandwiches in Andersonville for after!
Throwdown Workout:
Event #1: Snatch Ladder
- Women’s weight 35# – 125# (successful attempt at 125# complete ME OHS) 8:15PM
- Men’s weight 65# – 205# (successful attempt at 205# complete ME OHS) 8:45PM
Event #2: In 8 mins, complete
- 800m Run
- AMRAP of:
- 8 TTB (16 Situps = scaled)
- 16 Walking Lunges (45/25)
Strength:
Deadlift: 5-3-1+
75% – 85% – 95%
Conditioning:
8 min AMRAP:
- 2 Rope Climbs (15 Pull Ups)
- 20 Ball Slams (20/14)
- 25 Box Jumps/Step Ups
Extra:
Back Squats: 3×10 @ 75% TM
or,
Split Squats: 3×8 @ 3110 Tempo