FRIDAY CROSSFIT 01/05/18
A. Front Squat (73% 2×4, 78% 2×3, 83% 2×2)
Set 1,2- 73% x4
Set 3,4- 78% x3
Set 5,6- 83% x2
B. 100 DB snatches, 50#/35#
Every minute, on the minute, complete 7 wall ball shots.
RX wall ball- 20#/14#
the workout begins with 7 wall ball shots.
If you fail to complete at least 10 db snatches in the minute:
option 1- skip the wall ball shots and resume the following minute
option 2- treat the workout like a 12 minute AMRAP of 10 db snatches and 7 wall ball shots.
TIME CAP- 12 minutes
SCALE
kb swings or russian kb swings
air squats instead of wall ball shots
