1. “Schlitz” 4 RFT: 400m Run 4 Muscle ups or 12 dips 40 Double unders 2. Snatch Complex 1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch 3. Clean Complex 1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM 4. Jerk Complex 1 set of: Push Jerk from back rack + Split Jerk from Front at 85% 5. Dead lifts 8x4 across

As a reminder, yoga this coming Wednesday 11/5 at 5:45 am.  Address is 325 Roberts.  This will help you "create space" in your joints, loosen up chronic muscle tension, and help your Crossfit performance!

$10.00 drop in, other rates available.  Check out www.lauravanderberg.com for more info.