Wild West Throwdown teams are set! The Crossfit area will be closed this Friday and Saturday. Come and cheer some of our CFTC peeps compete for last team standing.
A. 5 x 3 Back Squats @ 85%- rest 2-3 min
B. 3 x 10-12 GH Raises- rest 90 sec.
C. 3 rounds for time of:
20 Wall Ball-20/15
*score- Time for part C.
A. 10 min to establish a 2RM Mid- Hang Snatch
B. EMOM for 5 min-
3 Mid-Hang Snatches@85% of max from A.
C1. 3xME C2B Pull-ups-rest 90 sec.
C2. 3×20 (steps) Front Rack Walking Lunges- heavier then last week; rest 90 sec.
D. 10 min to complete
4 Rounds of:
50 Double Unders
-with remainder of the 10 min
Lateral Bar Hop Burpees
*score- A=max mid hang snatch, D= rounds completed + Burpee bar hopsPosted on: January 26, 2014admin