Covie Pub Crawl Update - Crossfitcove

Covie Pub Crawl Update

COVIE PUB CRAWL

 

Our hearts continue to go out to those affected by the flooding in Ellicott City and the surrounding areas.  As you know, our annual Pub Crawl is typically held in Old EC.  Due to the devastation and following the online poll, we will be moving to Fell’s Point this year.   As a reminder, it will be on Saturday, June 16th at NOON.  We will be posting the exact bars list and locations shortly, so stay tuned. BUT MARK THOSE CALENDARS if you haven’t already!

 

STRENGTH

 

Back Squats

3 x 2 @ 85%

2 x 2 @ 90%

2 x 2 @ 90+%

 

WOD

 

For time:

60 Wall Balls

50/40 Cal Row

60 Wall Balls

 

Fitness: 14/10

Performance: 20/14

Open: 20/14

 

 Coach’s Tip: Heavy squats today!  As always, focus on form, tension, and depth.  Once you warm up to you r working weight, take rest in between sets.  The metcon will be quick with big sets of wall balls.  Really think about using the drive out of the bottom of the squat to generate the power for the hips to help out with the toss of the wall ball.

 

Stef M. deep into a big set of swings!

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