WOD: Saturday 17/10/2015

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Snatch
3 - 3 - 3 - 3 - 3 - 1
Beg: Power Snatch
Adv: Squat Snatch

then:

8 Min AMRAP
Run 200m
20 Overhead Walking Lunges
Straight into:
2 Mins Max Effort
Adv: Muscle Ups
Int: C2B Pull Ups
Beg: Ring Rows

Post weights and rounds/reps completed to comments.

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Barbell
1) Clean (full) + 2 Front Squat Squats - heaviest possible in 20mins
2) Alternate between:
a) Behind the Neck Strict Press 5 x 4, then take 10kg-20kg off and complete as many reps as possible for a max set
b) Jerk Dips 5 x 5

This motley crew flying the BLCF flag at CrossFit Italy. Go you good things.