This past Sunday at Crossfit Hard we hosted our first ever "CrossFit for a Cure" charity WOD benefitting the Roswell Park Cancer Institute in Buffalo, NY. With 15+ eager participants, many having never even heard of CrossFit they showed a tremendous effort raising over $500 for the cancer institute. We want to thank all the participants and members that helped out today, we couldn't have done this without you!
What do you enjoy on a hot day?
Snatch Complex: 1 High Hang Snatch + 3 Overhead Squat (10 x 1)
Complete one complex every :90 for 15 minutes
*You MUST successfully complete 2 sets of the SAME weight before adding any additional weight.
We are looking for quality reps, emphasis on the quality.
5 Rounds For Time:
-3 Shoulder to Overhead
-6 Front Squat
-9 Burpees over Bar
Out of Town WOD
Complete exercises EMOM for 14 Mins
6 Jumping Lunges (Alternating Legs)
6 Donkey Kicks
5 Hollow Rocks
Then 100 Sit-ups