Monday, July 17 2017.

Monday, July 17 2017.

 

CrossFit:

 

OLY - Every 3:00, 5 Rounds

Power Snatch

Overhead Squat

Hang SQUAT Snatch

Overhead Squat

---Drop the bar, repeat complex. 2 reps total---

 

*Perform all sets @ 65-85% of complex MAX.

 

 

WOD - With an 8:00 cap

30 Front Squats [135/95]

600m Run

AMRAP Burpees to 12" target w/ remaining time

 

 

 

 

GSP Body:

 

SKILL - Hang Power Snatch

 

 

WOD - Alt. EMOM 25

1. 8 Bar Facing Burpees

2. 8 Hang Power Snatches [75/55]

3. 16 Walking Lunges w/ Plate OH [25/15]

4. Max Calorie Row

5. Rest

 

* Score is total # of calories rowed from all rounds.