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!

 

Coach David

WOD 061217

What do you enjoy on a hot day?

Weightlifting

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.

Metcon

Metcon (Time)

5 Rounds For Time:

-3 Shoulder to Overhead
-6 Front Squat
-9 Burpees over Bar

(155/105)

Cash Out

100 Sit-ups

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

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