Saturday plan of attack at SMCF:

9am Group Class

10am OPEN WOD. 13.3. GET ON IT!

Remember

*KID’S Class this Saturday from 12-1pm!  Ages 5-12 welcome

**Sunday Open gym changed to 9:30-10:30

***Special gymnastics seminar with David Durante Sunday @ 11:30 am!!

****Be sure to get your SMCF CrossFit Open Tanks from a trainer this week, wear them with 80’s pride!!

 

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The 4:30 getting in some snatch work w C-$.

 

~9am WOD

Conditioning:

For Time:

100 KB swings (75/55)

EMOM 5 Sit to stands

~10am WOD

OPEN WOD 13.3

12min AMRAP

150 WBS

90 DUs

30 MUs