Day: November 2, 2016

Goals

5min

Skills/strength

Snatch balance 1-1-1-1-1-1-1

METCON

For time:

100 overhead squats 95/65

Everytime you break, perform 5 bar facing burpees

Upcoming events reminder:

Rogue lift off: Start Nov 3rd. Oly lifts Friday Nov 4th and the workout Sunday Nov 6th. Register on the crossfit games website.

Pyro meet: Friday Nov 11th. Starts at 6pm, first lift at 630pm. Full rule book tomorrow. 20$, olympic lifting style friendly meet. 6 lifts each, judges, 1 lifter at a time. Bring your onesie…Make sure you sign up on the sheet by the white board.

Swimming workout at the Renfrew public pool Saturday Nov 12th at 1200.