CrossFit – Fri, Jul 12
Warm up – Friday (AMRAP – Reps)
8:00 AMRAP
5 Kip Swings
5 Hang Muscle Snatch (empty bar)
5 Overhead Squats (empty bar)
10 Sit Ups
Overhead Squat (every 2:00 x 5 sets complete 5 overhead squats from the rig)
Metcon – Friday (AMRAP – Reps)
5 Rounds
7 Overhead Squats (115/80)
11 Toes to Bar
(KG conv: 52.5/35 OHS)
Time Cap: 9mins
RX+
5 Rounds
7 Overhead Squats (135/95)
14 Toes to bar
(KG conv: 60/42.5 OHS)