Monday 6/26/23

Reminder: we will be closed on Saturday so that we may host a CrossFit L2 Course. We do this so that we can bring you the best Trainers in the city.

SKILL WORK

Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat

NANCY // Benchmark

RX

5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

INTERMEDIATE

5 rounds for time:
400-m run
15 overhead squats (45/65 lb)

BEGINNER

3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)

LIFTING WOD

Week 2 of this cycle

MAIN LIFT

3 sets:
1 hang snatch high pull
1 hang power snatch
1 power snatch
1 squat snatch
– Rest 2:00-3:00 between sets.