- Crossfitcove

3rd ANNUAL COVE PUB CRAWL!

It’s time for the 3rd Annual Cove Pub Crawl! We usually invade Ellicott City for this event, but for obvious reasons that’s not an option this year, so we’ll be strolling around Fells Point instead. This is one of the biggest events of the year, so book the sitters and see you Saturday!  Here’s tentative schedule (we’ll be posting real time updates on the Cove Club in case you need to join “in progress”:

The Wharf Rat: 12:00 (noon)- 1:15
Cats Eye: 1:30-2:45
Barcconia: 3-4:15
The Horse You Came in On: 4:30-5:45
Bond Street Social: 6-????

 

SKILL

 

Every 3 minutes for 12 minutes:

10 bent over DB rows

20-30 second Ring Support Hold

Max Strict Leg Lifts (should be getting 8-12 per round)

 

WOD

 

3 Rounds for Time:

400 M Run

30 1 Arm DB Snatch

 

 Coach’s Tip: The Skill WOD should be challenging and helpful in developing some gymnastic capacity.  Be extremely diligent with how you are hinging for the DB row. The metcon should be fast paced, even on the run.  Big sets of DB snatches are key here.

 

Congrats to Carlos S. and everyone who worked so hard during this squat cycle!

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