Join us for the first CrossFit OIB Beach WOD of the season!!
Meet under the OIB Pier no later than 8:45am
Be ready get sweaty & sandy!!
Visitors welcome! Please purchase your $15 drop in online here.
SPORT
A. Every two minutes, climbing the ladder until you fail a weight twice:
Snatch x 1 rep
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 101%
*Set 11 – 103%
*Set 12 – 105%
B. Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%
C. Five sets for times of:
Row 300/250 Meters
Rest exactly 60 seconds
CROSSFIT MOMS
Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.