Tuesday October 19th

1:00 Squat Hold
200m Run
10 Spiderman Lunges
20 Gymnastic Kips
10 Spiderman Lunges
200m Run

Build to what you think your set of 3 front squats (with a 3 second pause) should be when you see the word AHAP (as heavy as possible)
Strength 3×3 front squat at that weight

Ok.. its bike day. its not only up to the coaches to bring the energy and make this great its up to everyone in class. I can assure you that when you are about to hop on a bike for a 20 to 40 second sprint you don’t need any negative vibes about the workouts. Yes its tough, but that’s why you joined a crossfit gym!

*you can definitely share bikes on this. better bikers try to use echo bikes in busier classes. if you are sharing we are still going to keep 4 minute rounds.. simply hop on the bike as soon as soon as whoever you are sharing with is done and get your cals done, next round.. do the same thing. timing wont be too far off.

Wod- send it, send it, send it- Purposely gettting about 3:30 to 3:00 minute break on this because you are supposed to sprint
Every 4 Minutes for 16 Minutes 18/10 Calorie AAB

feel: Gas
Pacing: Send
Target Score: Sub-:45 for all rounds
Firebreather Score: Sub-:20 for all rounds
Reduce calorie count to keep all efforts an all-out sprint, or have athletes sprint as many calories as possible in a :30 to 40 second or less window.

Extra work if you want to

This will have to be inside on the rings. if you are scaling to pull ups, do pull ups on the rings because the next class will be using the rig
Try to share a bar with someone

aMRAP 10 Minutes, climb the ladder:
Muscle Up
Deadlift 275/185lbs