Yo Team!

This is great, we’ve got two heavy days this week, and one of the days is a good good lung day, a couplet of monostructural metabolic conditioning with a buddy (running AND rowing) but those three workouts pave the way for Thursday to be awesome!!


As a team of 4 or 5 split up the following in order however you like for time:
200 KB Snatches 35/26
200 Deadlifts 95/65
200 Wall Ball Shots 20/14
200 Medicine Ball Cleans 20/14
200 Burpees
200 Pull-Ups
200 Thrusters 45/33
200 Calories on the Rower

We’ve been running this since 2008, so this is our 10th time doing it!! Holy cow. We’ll have two “class times” at 8:00 and 9:30. Please do come a little early, as there’s not much time to warm-up or explain the moves really and it does take about an hour to complete this wonderful grind house.

A note for safety: please bring your friends and loved ones to WATCH. This simply cannot be your first workout, even if you’re like a “super fit” person and run and do spartan races, and are in “really good” shape, this workout will mess you up. If you’ve been coming to Lynnwood CrossFit and doing our classes for like a month, you’ll get sore, but nothing bad will happen. Suffice it to say that we’ve learned some things over the past 10 years of running this workout that I’m unwilling to repeat, just to “be nice” (short term nice) to your cousin who’s in town, who’s “going to be fine”. Not cool.

Great stuff guys, can’t wait!!