Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- AMRAP in 12 minutes of 3 muscle ups, 15 wallballs (20/14# to 10/9′)
- “CrossFit Total” – Back Squat 1-1-1, Shoulder Press 1-1-1, Deadlift 1-1-1
- Every two minutes start a set of 5 thrusters (155/105#), 120 yd sprint; 6 thrusters, 100yds; 7 thrusters, 80 yds; 8 thrusters, 60 yds; 9 thrusters, 40 yds; 10 thrusters, 20 yds
- Complete for time in any order: 50 burpees, 50 power cleans (145/100#), 200 double unders
- “Olympic Total” – Snatch 1-1-1 then Clean and Jerk 1-1-1
- Complete 50-40-30-20-10 reps for time of: Russian KBS (70/53#), complete a 20 yd overhead walking lung (45/25# plates) after each round
Mobility Notes: Don’t forget Moga is tonight! If you have any injuries or tightness that you want to start eliminating, start by showing up to Moga with Coach Kehl!
