3rd Annual Cove Pub Crawl - Crossfitcove

3rd Annual Cove Pub Crawl

3rd ANNUAL PUB CRAWL!

 

June 16th:  Covie Ellicott City Pub Crawl @ Noon

The Covies are set to invade Ellicott City for the 3rd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed!   Everything you need to know will be posted on the COVE ELLICOTT CITY PUB CRAWL FB Event Page.  RSVP if you can so we can let the bartenders know how many they can expect.  BUT MARK YOUR CALENDARS!

 

STRENGTH WOD

 

EMOM for 10 minutes:

3 Back Squats

*50-60% of max (for speed)

 

WOD

 

EMOM for 10 minutes:

3 Power Cleans

20 Air Squats

 

Fitness: 95/65 (5 power cleans)

Performance: 185/125

Open: 225/155

 Coach’s Tip: Back Squat work today, but stability and barbell velocity is our focus.  For the metcon, cleans should be heavy and maybe in singles.  Air Squats will add up so feel free to scale down.  200 Air Squats is good Murph Prep!

 

Brendan, one of our famous “Farley Brothers” hitting the erg…

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