Why QCCrossFit?

  • All Fitness Levels Welcome
  • Passionate Knowledgable Staff
  • Diverse Membership Base
  • Life Changing Atmosphere


Part 1
Omem 10
2 Hang Power Snatch
Start @65% of 1RM snatch and go up maintaining good movement.
L1 – feel free to do lighter weight for 5 reps to practice

Part 2
For max reps
2 min DU
Rest 2 min
2 min Box jumps 24/20
Rest 2 min
2 min DU
Rest 2 min
2 min Box jumps

Part 3
Pick 1
400M prowler/heavy sled
800 sand bag walk/run
400M heavy farmer walk

**NOTE- if you have jumping issues.. Calves/Knees/Ankles
You will do this WOD
2min max cal row
2min rest.

Posted in , | Leave a comment

Leave a Reply

Your email address will not be published. Required fields are marked *


* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Current day month ye@r *

Like Us on Facebook!

Upcoming Events

There are no upcoming events.

View Calendar


Drop In 3