Power Snatch and AMRAP

Work Out of the Day

SKILL/SWOD

5 Minute EMOM
5 Psn (TNG)

METCON

15′ AMRAP
15 Psn 75/55
30 DU
15 WB 20/14
30 DU

RX+

Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

Conditioning
“Optimus Prime”

AMRAP 7:
Wallballs (20/14)
OTM: 5 DL 225/155

 

Odd-Object Conditioning
Alt OTM x 10 (5 Rds):
Minute 1: 50′ Sled Push
Minute 2: 30 Sec Max Cal Row

Recovery + Midline
15 Minute Bike Recovery
On the 3, 6, 9, 12:
15 Medicine Ball GHD Sit-ups (20/14)

NEWS & UPDATES

UPCOMING CROSSFIT COMPETITIONS 

AUGUST 30-31, 2019
TAMPA BAY GAMES
Tampa Convention Center, Tampa, FL
Individual and Co-Ed Teams of 4-$100/individual, $400/team
Divisions: Novice, Intermediate, Rx, Elite, Masters 35+, Masters 45+
Info: http://Tampabaygames.com
Register: http://boxtribetracker.com/3102/reg/

OCTOBER  2019
CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Stay tuned for more information!


OCTOBER 19-20, 2019

CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female


OCTOBER 26, 2019
PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE

Test your endurance! Run for a good cause.
REGISTER: http://runsignup.com 

NOVEMBER 16, 2019
CLEARWATER BEACH BRAWL (3RD ANNUAL)
Clearwater Beach
$90 individual / $270.00 Same Sex Teams of 3
Info: http://clearwaterbeachbrawl.com
Register: https://www.breezescoring.com/CBB3

Divisions:

INDIVIDUALS:
Scaled
Rx
Elite

TEAMS:
Scaled
Intermediate
Masters
Rx

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