Are you ready?
Skill Work
Snatches (210/120... just kidding)
*Technique work will be done with very LIGHT weight*
The WOD this Friday will be the CrossFit Open 13.1 WOD for ALL classes.
Choose your "Goat":
Row 500m
1 minute of your "Goat"
2 minutes of Double Unders
1 minute of your "Goat"
Run 400m
1 minute of your "Goat"
All athletes wanting to participate in Friday evenings In-House Throwdown need to have scores validated for the CrossFit Open 13.1 and that means a Level 1 Judge. Please sign up for a heat time on the document link below. ALL LEVEL ONES: Please help us out by signing up to judge the athletes so we don't need to reduce the heat sizes.
https://docs.google.com/
We highly encourage everyone to go to CrossFit Takeover this Saturday for their hosting of the 13.1 even if you aren't competing in the Open. Takeover, CFU and along with several other Hampton Roads CrossFits are trying to raise money for CrossFit for Kenya. This is also a great opportunity to get involved with our fellow CrossFitters and meet some new people.
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