Surf and TurfStrength Midline EMOM x 10 minutes Odd: 5 Deadlifts* Even: 30-40 second Plank Hold *start Deadlifts at 40-50% and build if/as desired to not more than 85%. WOD Surf and Turf 70/50 Calorie Row 50 Abmat Sit-ups 30 Dumbbell Power Cleans (50’s/35’s) 50 Abmat Sit-ups 70/50 Calorie Row *one head of each DB
ElevateStrength Hang Squat Snatch Build to a Heavy set of 3 Reps WOD Elevate 3 Rounds 60 Double Unders 15 Lateral Burpees over Bar 21 Hang Squat Snatches (75/55) Extra Body Armour 5 Supersets 6 Tempo Chest to Bar Pull-ups 9 Tempo Dumbbell Bench Press *5 second negative/lowering phase. *Build to a heavy
Guard RailInterested in joining Maritime CrossFit? This weekend, on October 20th & 21st we will hold an OnRamp Express to get you started! Saturday from 11:00am to 1:00pm and Sunday from 1:00pm to 3:00pm. Attendance is required at both sessions. Cost is $190.00 plus tax and includes your first month of Unlimited Membership. This is a
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