CrossFit – Fri, Mar 28
Warm up – Friday (AMRAP – Reps)
2 Rounds for quality
10 Hollow rocks
4 Shuttle Runs
10 Sit ups
10 Shoulder taps
5 Snatches
5 Snatch Balance
Metcon – Friday (AMRAP – Reps)
10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs (V-Ups)
10 Squat Snatch (155/105)
30 GHDs (V-Ups)
10x50ft Shuttle Runs
10 Squat Snatch (155/105)
(KG conv: 70/47.5 SS)
Time cap:16mins
Wet Weather option: swap barbell for KB Snatch
Accessory – Friday (AMRAP – Reps)
Gun Show
21-15-9
DB Hammer curls
band tri extensions