AMAZING RACE DETAILS

Saturday August 24, 5:30p.m:  Meet at Crossfit Cody

Bring clothes/shoes that can get wet (bring a change of dry clothes)

****Life Jackets Required*** (Please provide your own life jacket, talk with an owner if you are unable to find one.)

POTLUCK

5:15am: Appetizers 6:15: Sides 8:30/9:30: Desserts 4:30/5:30: Appetizers/Sides

CFC will provide main course, keg, and sparkling water. BYOB if you would like something else to drink.

Get signed up, we are putting teams together:)

***No Regular Class Saturday Morning***

Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 - Run 200m MIN 2 - Max Slam Balls WOD 7 SETS FOR LOAD* 1 Deadlift 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk 1 Split Jerk -Rest as Needed b/t Sets- *Sets must be performed unbroken. PUREFIT 4 Rounds 200 M Run/Row/Ski 10 Slamballs 10 KB Deadlifts 10 MedBall Cleans MWOD PreWOD:  Couch Stretch 45 sec/leg PostWOD:  Anterior shoulder smash with barbell - Lying on your back, place the sleeve of the barbell where the shoulder and chest meet.  With shoulder and elbow at 90 degrees, push palm to the floor, return to starting position, repeat. You may place your foot on the barbell for added tension. Roll the end of the barbell around to work on sore spots.  Spend at least 2 minutes on each shoulder