Our Fall Fit Challenge After Party is this Sunday at 1pm, here at SinCity CrossFit!  Come hang out and watch some football and find out who comes away with $200!

Work Out of the DaySplit jerk 1-1-1-1-1-1-1then,“Wait Up”In teams of 2, as many reps as possible in 15 minute of:400m run5 burpeesmax rep shoulder to overhead, 185/125lbsPost total reps to beyond the whiteboard.  One athlete runs while the other athlete completes 5 burpees.  After the 5 burpees they will complete as many reps of shoulder to overhead as possible.  When they return from the run they will do 5 burpees and the other athlete begins the run.  [nggallery id=365]

BasicsAs many rounds as possible in 20 minutes of:1000m row – buy in5 burpee box jumps, 24/20″10 kb swings, 53/35lbs15 jumping lunges Post rounds completed to beyond the whiteboard.