CrossFit – Mon, Dec 15
General Warm-up
Squat Snatch (In 20 minutes build to a heavy single Squat Snatch)
4 rounds for total reps (4 Rounds for reps)
1:00 Max Rep Squat Snatches @ 70% of your heavy single
Rest 2:00
Feel: Gas
Pace: Reach
Target Score: 5+ reps/round
Firebreather: 8+ reps/round
Extra Credit (6 Rounds for reps)
6 Rounds
10 DB Hang Clean to Overhead 50/35lbs
20/15 Calorie Echo Bike
10 DB Hang Clean to Overhead 50/35lbs
Rest 2:00
Target Scores: 1:30-2:00 Rounds
3 Rounds
15/10 Calorie Air Bike
10 Duck Walk Steps
15 Plate Ground to Overhead