The gym is sending 11 great athletes down to the Next Level Invitational on December 4th. We have two podium spots to defend, and we are going to kick some ass again. Everyone who wants to come watch, your support will be greatly appreciated, and it will be a hell of a time.
For those of you who want to give more, you can be a volunteer!…. You will get in for free, get a tshirt,… and get handed AUTHORITY! We actually need four volunteers from our gym to participate… Details here:
10-15 Front Squats (increase weight lightly each round, guys start with 45-75lbs, ladies 25-45lbs)
10-15 Back Extensions
10-15 Knees to Elbows
21-15-9 reps of:
Clean 135 pounds,
400 Double Unders
3 rounds for time/reps of:
3 Clean and jerks (adv: 185, 125)(int/mast: 135, 95)
*6 Broad Jumps (men: 7ft; women; 5ft)
Immediately followed by:
60 180 degree Burpees
15 High Jumps (touch pullup cage bars, rest 1 second between jumps)
THEN REPEAT EVERYTHING AGAIN STARTING WITH CLEAN AND JERK AND BROAD JUMP WOD.
CrossFit Mean Streets