WOD Friday, September 13th
This weekend please show your support by coming out on Sunday 11-2pm for our "Team Tweet – Benefit WOD & Fundraiser"! We will be raising money to give back and help our dear friend and #fitfam member Kamaria Parker. (*for all information & details – please see the fb event page)

Click the link below to get your tickets prior to event day. Cash only at the doors.
Costs:
$10 – Benefit WOD
Donation of your choice – Yoga Class
Donation of your choice – Hip-Hop Fitness

FB EVENT PAGE:
https://www.facebook.com/events/746917502392520/

LINK TO WOD TICKETS:
https://glasscitycrossfit.com/event/team-tweet/?fbclid=IwAR335wIBuWwiix3qLnAqkLybaX01C60zQMp5_DyEmkoHgO17F_jo-K7s_G4

Warm-up
Warm-up
2 Minutes on a Bike or Rower
then…

AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Score this workout for load.