WOD | SEPTEMBER 22, 2015

WOD:

MetCon: 

     4 Rounds: 

     25 x Box Jump (24/20) 

     15 x Chest to Bar Pull-up 

     10 x Hang Squat Snatch (95/65)

COMPETITOR'S WORK:

Weightlifting: 

     A. Build to a Heavy - Halting Clean Deadlift + Power Clean

     B. Push Press - 5 x 5 @ 85% of 1RM Strict Press 

Gymnastics: 

     A. Toes through Rings - 3 x 10

     B. Kipping Ring Row - 10 x 3 

Conditioning: 

     4 x 750m Row

     90sec Rest  

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate

ESNFit Seminar 

         - Saturday, October 10th from 11am-1pm @ CrossFit Mainline

         - Follow THIS LINK to sign up for a great Nutrition Seminar