CrossFit 10m Clock for Annie 50-40-30-20-10 then… Part 2 1-2-3-4-5-6-7-8-9-10 T2B DB Squats 50/35 (Yes…like the Open WOD) If you get Annie done in under 10m use that as your rest! Record your Annie time and time for Part 2
CrossFit Partner Up: Run together and break up reps evenly 3 Rounds: 400m Run w Plate 45/25 (only one person needs to hold a plate) 50 American KBS 70/53 60 KB SDLHP 70/53 You cannot start your movements until both people are back from run. Make sure you aren’t going too light on your KBS.
CrossFit Join us Friday after PM Heats for 18.5 at The Ice House Tavern. Attached to Arcadia Ice Arena at 38th St and Thomas. We will have some cold pitchers all ready for you! Normal AM and NOON Class. PM Heats are ready to roll CLICK HERE 18.5 Choices! AND THE WINNER IS 11.6!
CrossFit Snatch 21min EMOM 0:00-7:00 1 Hang Power Snatch (above the knees) 7:00-14:00 1 Low Hang Power Snatch (below the knees) 14:00-21:00 1 Power Snatch (from the ground) *increase in weight accordingly. The 21 reps should be moderately heavy to heavy* If you’re a beginner, go for 3 reps a minute at lighter loads for technique focus.