Saturday, Jan. 17 CrossFit Workout of the Day
Are you signed up for Flex in the City? We’ve got 7+ co-ed teams of four representing #TeamEVF. Grab your spot, and join us in the fun. Are you competing? Let us know so we can cheer you on!
Don’t forget about our in-house Olympic weightlifting competition at Columbus Circle on Saturday, January 24. Test your snatch and clean and jerk. Entry is $20; sign up under the special events tab on MindBody.
Warm up
3 rounds not for time, 10-minute cap:
5 OH barbell duck walks forward/backward
5 hang power snatches
5 OHS
5 drop snatch
5 snatches
Conditioning
In teams of 4 with 30-minute time cap:
20 calorie row
30 burpees
30 hang power snatches (F: 45/35, P: 75/55, C: 95/65)
30 pull-ups
30 overhead lunges (45/25)
30 double unders
This workout is performed chase style. When the first person is done rowing, the next person may start. Each person may not move on to the next station until the person in front has moved on.
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