07142017

 CROSSFIT 

A. Squat snatchx1/OHSx2; rest 2 minx5 complexes (light loads/perfect positions) 

B. Snatch Deadlift, 3x3; rest 2 min

4 RFT:

Run 400 m

15 OHS 95/65# 

10 Lateral Banded walksx3; rest 1 min  

10 Lateral step upsx3; rest 1 min

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ENDURANCE 

OFF

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SPORT

A. Squat Snatch - Build to a Tough Single w/ Perfect Form - this part is over as soon as a rep isnt caught perfect, even if it is 50% of your 1RM

B. 10-16 Singles @80-95% of A, all with perfect foot and shoulder positions - rest as needed

+

14 Min AMRAP

25 Wall Balls @open standards

10 TTB

25 Wall Balls

10 Bar MU

+

5 Min AMRAP

10 Cal AD

5 Bar Facing Burpees