Strength 20 Minutes Find a MAX Snatch + Hang Snatch METCON Masters Throwdown WOD 2 Barbell Ladder 6min ladder 2 Front squat (50/35) 2 Shoulder to overhead 4 Front Squat 4 STOH 6 Front Squat 6 STOH 8 Front Squat 8 STOH 10 Front Squat 10 STOH Once you complete the 10′s you change your…

METCON For time: 20-18-16-14-12-10-8-6-4-2 HSPU **After each round complete 1 rope climb & 200m run**   Post scores below!!

Strength Back Squat 6×4 @ 75% METCON  For time: 5 Rounds 20 Double unders 15 Wallball 20/14 10 Sit ups   Post scores below!!

In Teams of 4: 4 person relay for time: **All athletes will complete 1 full round of the workout. 30 T2B 30 Burpee over Box 30 Power Snatch 40/30 30 Wall Ball 20/14 30 KBS Post scores below!!

** The remaining €20 for the Christmas party has to be in by the 7th of November ** Strength  Back Squat  4×2 @ 92.5% of 1RM METCON 15 – 12 – 9 Thrusters 50/35 C2B Pull ups Post scores below!!  

** CrossFit Letterkenny has invited us down to their box on Sunday the 16th of November for a few fun WOD’s.  It will be a good experience and most of all some fun!!  Put your name on the notice board if you are interested in coming along ** Strength  3RM Push Jerk METCON  Death By:…

METCON AMRAP 30 Minutes Run 800m 15 Muscle-ups Run 800m 75 ft HS Walk Run 800m 15 OHS 60/40 Post Score Below!!

Strength  Back Squat 5×3 @ 82.5% METCON Masters Throwdown WOD 1 In 3 minutes Run 400m In remaining time AMRAP (hand release press-ups) 1 minute rest In 3 minutes Run 400m In remaining time AMRAP (air squats) 1 minute rest In 3 minutes Run 400m In remaining time AMRAP (burpees)

** Best of luck to all our members doing hell and back today ** Teams of 2: 20 Min AMRAP Each athlete performs a relay: 9 Burpee box jumps 24/20 9 Cleans 70/50 12 Burpee box jumps 24/20 12 Cleans 70/50 15.. Adding 3 reps to each exercise each round   Post scores below!!

** There will be no 6:45 or 12:30 class on Monday ** Strength  Back Squat 6×4@ 72.5% METCON 4 Rounds 6 Deadlift 140/100 12 T2B 24 Double Unders Post Scores Below!!