Friday 072916

Friday 072916

Zoom CrossFit – CrossFit

Strength

Thruster (Build to a heavy 5 Rep Set )

Conditioning

Metcon (Time)

2 Rounds

40 Air Squats

30 Hang Power Snatches (95/65)

20 Air Squats

10 Hang Power Snatches (135/95)

[2 Minute Rest Between 1st and 2nd Round]

Accessory Work

Metcon (No Measure)

6 Sets

10 Meter HandStand Walk

Note: They must drop every 10 meters. If they fall beforehand then they are penalized 10 Assault Bike Calories at the moment .. Beginners just practice their handstand walk.

TRUNK

Metcon (Time)

40 VUps (1 second pause at the top and bottom)

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