CrossFit Sudbury – 14112016 – Sir Francis Drake

Hey Friends!

Killer weekend!  Was tough being away, but I’m stoked I learned some awesome new stuff and will be making people move and breathe better – good times!

Keep up the great work – we’re working hard over into the beginning of December, when we’ll retest some of our 1RM’s.  You guys are going to crush it, that’s for sure.

Strength:

Every Minute for 10 Minutes:
ODD – 9 Ring dips
EVEN – 8 Kettlebell Snatches per side.

Metcon – Sir Francis Drake:

15 Minute AMRAP:
300m Row
20 Single arm overhead squats (50/35/Front Rack Squats)
20 Push ups