CrossFit – Tue, Jan 13
Warm Up
Snatch Work (Checkmark)
Every minute for 5 minutes :
3 Overhead Squats @50% Snatch
Follow
Every minute for 5 minutes :
2 Drop Snatches @ 30% Snatch
Skill Conditioning (Checkmark)
Every minute, on the minute, for 30 minutes (5 sets of):
Station 1: 10 Strict Pull-Ups, 12-15 Butterfly Pull-Ups, OR 2-3 Rope Climbs
Station 2: 12-15 Stationary Dips
Station 3: 15/12 Cal Echo
Station 4: Max Double Unders
Station 5: Max Distance Farmer Carry (70/53lbs – 25 foot increments)
Station 6: Rest
Three sets of:
10 Air Squats
10 Push ups
10 Sit ups