25 Overhead Walking Lunges 45#/25#

5 Rounds

9 Power Snatch 115#/78#

6 Chest to Bar Pull-Ups


25 Overhead Walking Lunges

Coaching Tips: Scale load and movement to match your current fitness level.  First complete 25 OH walking lunges, your knee should gently touch the ground on each and every step.  You will then perform 5 rounds of the triplet.  The power snatch must be taken from the ground each rep and jumped overhead, you do not have to catch in a squat, you do have to stand to full extention with the bar over head in order for the rep to be complete.  You must physically touch your chest to the bar on the pull-ups in order for the rep to count.  Kipping is allowed on the HSPU's.  Once you have finished the 5th round, finish with 25 more OH walking lunges.

There will be no 6am Level 2 class today, Saturday 10/30.  The level 2 class can be seen at CrossFit Coronado's Halloween Throwdown.  Good luck to all our CFEC competitors – Paul Flores, Dave Newman, JoJo Craig, Matt Lodin, Julia Cruz, Briley Ochs, Anniken Iverson, Emily Baker, Jessica Miller and Lisa Barbara.