We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

03.31.2014

Main – CrossFit

Warm-up

Snatch Warm-up (A) (No Measure)

8 High Hang Power Snatch (HHPSn)
8 Hand Power Snatch (HPSn)
8 Snatch 1st Pull (Sn1)
8 Power Snatch (PSn) + Overhead Squat (OHS)

Weightlifting

A.): 3 Position Snatch (10:00 build to a moderate load – quality)

High Hang, Hang, & Floor

B1.): Back Squat (3×12 Rest :90 )

B2.): Pull-ups (3×5 Rest :90 )

C.): Bent Over Row (3×8 Rest :90)

Metcon

Metcon (No Measure)

OTM for 20:00
Odd: 5 Kettle Bell Swings (Russian)
Even: 1-3 Strict Handstand Push-ups

Skill

Rope Climb 1-1-1-1-1

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!