***Next month we will be hosting a gymnastics seminar on Saturday November 16th! Dan Melzar (Invictus Boston, CrossFit City Line and Power Monkey Camp) will be coming in for two gymnastics sessions, check out the flyer for more details. Dan is an excellent coach, very highly skilled on the gymnastics level! If you are looking to get gymnasty, don’t wait, sign up today! There will be limited spots available. $40/session each are 1.5 hours long, $80 for the full 3 hours. You can register HERE and save your spot!***

1) Overhead Squats:

Build to a heavy set of 3 reps

2) “Delayed Reaction”

AMRAP 8

6 Cal Row

6 DB Squat Snatch (50/35)

8 Cal Row

8 DB Squat Snatch

*continue adding 2 reps each round