A. Every minute, on the minute, for 10 minutes:
Snatch + Overhead Squat @ 75-80%
B. Every 3-minutes, for 30-minutes (10 sets):
Run 100 Meters
2/1 Muscle-Ups (Sub 2 Chest to Bar Pull-ups)
4 Push Press* (95/65 lbs)
8 Bar-Facing Burpees
4 Push Press* (95/65 lbs)
2/1 Muscle-Ups (Sub 4 Ring Dips)
*NO DROPPING BARBELLS. Must lower barbell to the floor with control.
CrossFit 808 is Introducing a Saturday Competition Group:
Feel like taking your CrossFit game to the next level? Well here's your chance! We will be starting a competition group on Saturdays, where you will perform the "Competition Workout of the Day" under the watchful eye of Coach Josh. Time on Saturdays will be strictly between 10:30 a.m. - 12:00 p.m, workouts must be completed within 90 minutes (10:00 a.m. mobility/warm-up okay).
Sign-up for the CrossFit 808 Comp Group by emailing Coach Josh at josh@808crossfit.com with the subject line, "Sat Comp Group." First session will start next Saturday, January 17th. If you are two or three times a week member, this session will count as one of your weekly classes. While there is no "RX Checklist" for this group, scaling will be very minimal during these sessions (unless there is an injury). Please see Coach Josh or Coach Elyse for more information.
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