FRIDAY CROSSFIT 07/19/19
SPORT:
A. Snatch Pull+Snatch+OH Squat 5 x 1+1+2 (climbing)
Every 2 minutes, for 10 minutes
B. 3 rounds:
3 squat snatch, 145#/85#
6 chest to bar pull-ups
200 meter run
rest 60 seconds, then:
3 rounds:
3 squat snatch, 145#/85#
6 HSPU
200 meter run
18 minute time cap
GRIND:
A. Box Squat (5 x 5 @ 7 RPE)
Every 2 minutes, for 10 minutes
B. 6 rounds
8 sandbag squats
8 single arm db push press, ea. arm
8 ring rows
200 meter run
18 minute time cap
use a different weight for goblet squats
