Wednesday, November 9 2016.

Wednesday, November 9 2016.

 

CROSSFIT:

Re-test 3.

 

OLY – Power Snatch

16min. to establish a MAX.
 
 

WOD – 3 Rounds for time

20 Hang Power Snatches 100/65
1 Rope Climb / 3 Progressions / 9 Ring Rows
20 Lateral Bar Burpees
1 Rope Climb / 3 Progressions / 9 Ring Rows
 
 
 
 

BOOT CAMP:

Day 8.

 

WOD – Alt. EMOM 30

1 - 12 Back Squats
2 - 12 Ring/Box Dips
3 - 12 Laying Leg Raises
4 - 20 KBS
5 - Rest