January 16, 2017

CROSSFIT
Strength: EMOM x 10:00
“Power Snatch + Snatch”
*Build up over 10 minutes…does not have to be touch and go
Conditioning: AMRAP
“Death by Chest to Bar Pull Up”
With a continuously running clock perform:
1 Chest-to-bar Pull-up in the first 1 min,
2 Chest-to-bar Pull-ups in the second 1 min
3 Chest-to-bar Pull-ups in the third 1 min

CROSSFIT 101
Conditioning: 3 Rounds for Time
“Snatch and Stuff”
10 Dumbbell Snatch – Left Arm
10 Dumbbell Overhead Squat – Left Arm
10 Pull Ups
10 Dumbbell Snatch – Right Arm
10 Dumbbell Overhead Squat – Right Arm
10 Pull Ups