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Thursday 6/12

Skill / Strength On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch

Set #1 - 65% Set #2 - 70% Sets #3-7 (5 Sets) - Build to a heavy for the day.


Conditioning Rush Hour On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches

Barbell - 135/95


Shout Out to Nicole! She started with us over 2 years ago with boot camp. after boot camp was done she did another. Then she joined CrossFit! She started with 2 days and has been doing 4 days consistently for the last year. She has an amazing attitude, and always has a smile on her face. She never gives up and recently just completed "Murph" on her own under the 60 minute time cap! Keep up your hard work Nicole!

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Wednesday 20:00 to work up to a heavy Snatch (single) Body Armor 3 sets 10 Romanian Deadlifts 20 Front rack barbell walking lunge (10 each leg) Rest 2:00 between sets Midline 3 giant sets 50m double D

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