11052018

CROSSFIT

(Week 6/Testing) *If going for a board spot a coach must judge your workout or video

A. Squat snatch (build to a tough single in 20 min)

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“Amanda” (15 min cap)

9-7-5

Ring muscle ups (sub 18-14-10 CTB pull ups or Ring rows)

Squat Snatch 135/95#

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ENDURANCE

(Week 7/Mixed)

A.Front squat, build to a max in 20 min)

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10 min amrap:

12 Sandbag alternating lunges

8 Ball slams

18/14 Cal Assault

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Banded hamstring

:30 sec couch stretch