Sunday, September 1 WOD

Mobility: 12 minutes on what needs it most

Buy-In: 2 rounds of Burgener Warm-Up

  • Round 1: 3 reps each movement with PVC
  • Round 2: 3 reps each movement with empty barbell

WOD: EMOM for 8 minutes…

  • Snatch Ladder
  • Start with 70% of your 1rm max
  • Increase weight each round by 5lbs

Cash-Out: AMRAP in 6 minutes of…

  • 3 Hang Squat Snatches, 95/65lbs
  • 5 Front Squats, 95/65lbs

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco


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