February 19, 2019

CROSSFIT
Weightlifting: Snatch complex (work to a heavy 1 rep)
1 power snatch+1 squat snatch+1 hang squat snatch
try to stay light working on good form 85 to 90 percent tops
Conditioning: 3 rounds for time
20 cal row
20 kettle bells 53/35
20 box jumps 24/20
20 wall balls 20/14

rx plus 70/53

SWEAT
Metcon (Time)
For Time:

10 Burpees
200m Run
10 Burpees
20 KB Swing (53/35
200m Run
10 Burpees
20 KB Swing (53/35
30 Sit-Ups
200m Run
10 Burpees
20 KB Swing (53/35
30 Sit-Ups
40 Air Squats
200m Run
10 Burpees
20 KB Swing (53/35
30 Sit-Ups
40 Air Squats
50 Wall Balls (20/14)