Great work today everyone.
The CF West tribe is gathering for the Warrior Dash adventure race on October 30th. This race promises to be a blast, and perfect for CrossFitters. It is only 3.5 miles, not much more than a running centric WOD, and the obstacles can’t be replicated even in our 10k sq ft new box–huge hay bales and mud pits to name two.
And did I mention that every participant gets a T-shirt, a free beer (gluten free no doubt), and a Viking helmet. Now that is just plain rad. Johnny V has promised to do it in a loincloth. That’s the kind of spirit we need!
If you are interested, we are trying to get everyone to sign up for the same heat. Let’s get a group together. Enter the promo code CROSSFITNORCAL on your registration for a $5 discount.
Post your choice of heat to Comments if you are signing up.
Workout:
Hang Squat Snatch
10 singles as heavy as you can go.
Snatch Grip Halting Deadlift
7×1 @ 1.25% Hang Squat Snatch 1RM
Then:
40 Squats
40 Situps
400m Run
20 Squats
20 Situps
200m Run
10 Squats
10 Situps
100m Run