Crossfit Syosset/ Wednesday, September 28th

IT’S BOOBY TIME AGAIN, AND LORRAINE’S LETTING IT ALL HANG OUT!
BREAST CANCER AWARENESS MONTH IS HERE.  THIS YEAR WE WILL BE RAISING MONEY TO DONATE TO BARBELLS FOR BOOBS.  PURCHASE AN AMAZING T-SHIRT AND PARTICIPATE IN THE PARTNER WORKOUT THAT WILL TAKE PLACE ON SUNDAY OCTOBER 23RD.  T SHIRT ORDERS MUST BE IN BY OCTOBER 7TH SO SHIRTS CAN BE MADE ON TIME (LINK ABOVE).  YOU CAN STILL PARTICIPATE WITH A DONATION ON GAME DAY.  ALSO DETAILS WILL BE MADE AVAILABLE SHORTLY ON HOW WE WILL BE DOING ADDITIONAL FUNDRAISING AS WELL IF YOU WANT TO JOIN IN ON THAT OR VOLUNTEER THAT DAY TO HELP SET UP AND RUN THE SHOW.  SAFE TO SAY YOU EITHER KNOW SOMEONE OR OF SOMEONE IMPACTED BY THIS DISEASE SO LET’S GET TO WORK.  

PARTNER -WORKOUT (COACHES WILL BE AVAILABLE TO ASSIST WITH SCALING)

MIRACLE

M-800 RUN

I  100 BURPEES

R 150 LUNGE

A 200 CRUNCH/SITUP

C 300 PUSHUP

L 400 SQUAT

E 800 RUN

https://docs.google.com/spreadsheets/d/1ysq4zGmc71wvU-OszSmx26JEyM5IRIKUCmlaALXQI34/edit?usp=sharing

Wod For Wednesday 9/28
Every 90 seconds complete
1 Hang Snatch and 2 Snatches
7 sets total
Build up in weight

Metcon:
Every 5 minutes x 4 sets
250/200 Row or Bike 30/25 Calories
8 Power Clean
250/200 Row or Bike 30/25 Calories
8 Front Squats
Rx weight:
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105

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