Hey Friends!

How was the 30 min epic pseudo chipper?  Looked like a lot of fun – we might be seeing more things like that 😉

If you haven’t signed up for the Open, and you’d like to, you have lots of time haha.  Make sure you choose “CrossFit Sudbury” as both your affiliate and team.

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Coaches Notes:

Serious skill work today – Take your time doing the reps right.  Jumping onto a box from a seated position is a little more difficult than without it, so take that into consideration so that you don’t skin your shins.  On the snatches, use a light enough KB so that you don’t destroy your forearm.  IF you’re not excited about KB snatches, sub in some single arm swings.  WOD should be a pretty quick one!  Don’t blow your brains out on the row/airdyne so that you can immediately pick up the KB and get into those swings.

Skill Work:

5 Rounds For Quality:

2 Rope Climbs / 2 Rope Get ups/ 8 Chin ups
5 Seated Box Jumps (Bench to Box) (Max Height)
7 KB Snatch / Arm

20 Minute Time Cap

Metcon – “Blueberry Compote”

3 Rounds For Time:

500m Row or 40/35 Calorie Airdyne
16 KB swings (70/50/35)
16 Overhead Plate Lunges (25/15)

Scale up: (45/25)