Congrats to all the winners from the 20 in 30 September Challenge. This October we have a new challenge which be announced on the FB page tomorrow. The 3 Minute Burn! Stay tuned..in the meantime here’s one of the great classic CF wods needing strength, skill and endurance.

STRENGTH

Clean + Jerk: 3 x 3, build to Metcon weight. Rest 60s.

WOD

“Abbate”
For time:
1 Mile Run
21 Clean + Jerks (70, 45)
800 m
21 Clean + Jerks
1 Mile Run

L3: (60, 42.5)
L2: (50, 35)
L1: (42.5, 30)
*No time cap

E) EXTRA CREDIT (AFTER CLASS)