CrossFit @ 9:30 & 10:30AM
Team WOD In teams of 3, complete: 16 rope climbs 3000m row (250m intervals or 4 row per teammate) 90 S2OH (Perf: 135/95lb) 3000 row (200m intervals) *split/partition rope climb and S2OH reps anyway **cycle through row intervals in a constant order, 1-2-3, 1-2-3, 1-2-3, 1-2-3. OLY Foundations @ 10:30AM A) 3 x 5 - Snatch Lift off + deadlift with 10 DB strict press in between sets B) EMOM 8:00 Scaled: 1 Segmented Power Snatch (3 sec pause below knee and above knee) RX: 1 Segemented snatch (3 sec pause below knee and above knee) Comments are closed.
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