If you get the chance this Sunday, come out to West Metro CrossFit and support Matt Fergen, Matt Ferand, Marie Van Dyne, and Coach Bre Snyder.

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Back Squat 65% + 5 lbs of 1RM
4 x 8

Metcon:
Partner wod :
2 rounds for time
200 m run together
40 Partner Push Ups with a clap see video https://www.youtube.com/watch?v=oKB_oU-EJwc
60 Alternating Box jump
80 Russian KB swings 53/35 one partner working at a time
100 DU’s or 300 Singles one partner working at a time
After 2 rounds of the above
Finish with 20 Alternating Burpees
25 min cap

Elite Competition Class

1. Conditioning
100-80-60-40-20 DU
10-8-6-4-2 OHS, 135/95
5-4-3-2-1 Ring MU

2. Midline Conditioning
3 Rounds NOT for time of:
30 GHDSU
30 Hip Extensions