646 WOD 1-9-17

CrossFit Class
Take 20 Minutes and find today’s 3 rep max for Box Squat (add 2.5-5 kg from last week)
*Perform sets of 5,5,5,3,3,3 while working to your 3RM
* if you have time, drop down to 85% of the days heavy 3 and do AMRAP

Complete AMRAP Alternating 45 Seconds with a Partner for 30 Minutes of:
100 Calorie Row
100 Thrusters 43/30kg

646 UPCOMING EVENTS AND SCHEDULE:

January
Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!

February

SAVE THE DATE!  Saturday February 4th – 646 MARANA GRAND OPENING WOD AND BBQ!!!!!!!!!

Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS FEBRUARY 24TH and goes through the end of March)

SUMMER 2017   GRAND OPENING OF CrossFit 646 2.0!!!!!!