Complete for time: 21 Power Snatches (115/80#) 21 Pull-ups* 15 Overhead Squats (115/80#) 15 C2B Pull-ups* 9 Squat Snatches (115/80#) 9 Ring or Bar Muscle-ups* *use supine ring rows as a scale READ MORE
5 x 5 thruster (move up in weight, no rack, lots of rest between each set) rest then teams of 2 relay style (you do a round then I do a round) for time: 40-35-30-25-20 rep rounds kettle swings 40 double under READ MORE
AMRAP in 5 min: 800 m run Buy-in 9 power snatches (95/65) 25 Double Unders Rest 5:00 AMRAP in 5 min: 400m run Buy-in 6 power snatches (115/85) 25 DU Rest 5:00 AMRAP in 5 min: 150 m run Buy-in 3 power snatches (135/95) 25 DU READ MORE
5 x 3 power clean (these are unbroken, no reset, must be touch and go. you may climb up or go across) rest then amrap in 9 min of: 12 kettle swings 9 burpees 12 kettle swings 9 box jumps READ MORE
The 5 and 6pm CFC classes will be canceled, along with the 7:30pm Yoga Mobility on Monday. We will be meeting at 5pm at the Box to travel to the Memorial Service for Suze. We should and we will, as a family, be making a huge statement with our presence. READ MORE