1.29.18 - Monday | CrossFit 312

1.29.18 – Monday

NEWS

A big thank you to Mr. Moran, Mayor of 6 a.m., for creating and executing another amazing Math WOD. We are all stronger and smarter (and humbled) because of you. Thanks!

2018 CrossFit Open – Thursday Night Face-offs @ CF 312

This year, we are excited to announce a new and fun way to complete your Open workout and go head-to-head with a fellow 312 athlete! During the five weeks of the CrossFit Open, we will be hosting a head-to-head match-up of two athletes on Thursday evenings immediately following the announcement of the workout by Dave Castro.

Learn more and sign up!

101

SKILL/STRENGTH
DB Snatch Technique/ Double Under Technique

METCON
100 Double Unders Buy-in
21-15-9
DB Snatches
Burpee over DB
100 Double Unders

CROSSFIT

SKILL/STRENGTH
EMOMx8
3 Back Squat @20X0 (55-60%)

3 Rounds:
B1. 8-10 Thrusters; Rest 10sec (ascending)
B2. Max (-2reps) CTB Pull-Ups; Rest 3min

METCON
For time:
100 Double Unders
21-15-9 (DB Snatches (50/35) + Burpee over DB)
100 Double Unders

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.