October 2, 2018

CrossFit:

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
Overhead Mobility

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD: “Bring it on”
12min AMRAP
4 Hang Power Snatch (80%)
2,4,6,8….
Box Jumps (24/20)
MB2T

Cooldown: 5min

BodyFit: 259

Warm Up:
Heat Yo Meat
3rds
Hip Mobility
15 Strict Knee Raises
100m Jog

WOD: “Amphibious”
Courtesy of CFNE
3rds
200m Farmers Carry (53/35)
400m Run
800m Row

Cooldown: 5min