Back Squat 5,5,5,5 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete One “Sprint Round” For Time,

Run 400 Meters (or Row 400 Meters)
Thruster, 50 Repetitions (45lb. / 35lb. Barbell)
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets The tempo ob the back is 5 seconds down, 1 second hold at the bottom position, followed by an explosive return to the top.

The Operation 22 Fundraiser is Saturday, November 11 at 10AM


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6PM – 6 x 2:00 Rounds at Krav Maga)

Satvana – Please note Yoga is cancelled tonight.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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