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CrossFit 8/3/2018

2
Aug

CrossFit 8/3/2018

Gymnastics Warm Up:
2 rounds for quality
8 walking inch worms
10 reverse lunge step
30 Second Plank

Central Nervous System Prep:
3 rounds
5 Box Jump
8 Overhead squat with barbell
10 behind the neck barbell push press

Strength:
E(2nd)MOM x 5 rounds
Snatch Pull + Snatch + 2 Overhead Squats @1311

WOD:
3 Rounds For Time
10 Bar Facing Burpees
10 Hang Power Snatch
10 Shoulder to Overhead
10 Front Squat

Scaled: 75/55
Masters: 95/65
RX: 95/65

Intent: Don’t let yourself stop!

Gymnasty Extra Credit:
3 sets
20 goblet lateral box step ups
10 strict pull up

Sweat Class
“Downhill”
EMOM – 10 rounds – Bike
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Rest 1 min
EMOM – 10 rounds – Row
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Intent: High energy today!