June 27, 2017

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10/10 Single Arm KB Press
:10 Table Top Hold
10 KBS – American

Strength:
All Levels: HSPU 4 x 6-8

WOD:
“Fore”
18 min AMRAP
18 KB Snatch
9 Dips
100 m Run

BodyFit 116:

3rds
10 Kips/Kipping Practice
10/10 Single Arm KB Press
4 Broad Jumps

Skill:
KB Snatch

For Time
40-20-10
KB Snatch
Box Jump overs
*5 min Rest
40 Burpees
40 T2B
*5 min Rest
500 m Row
40 Cal AD
300 m Run
200  m Row
10 Cal AD