Tuesday 14.1.20

CrossFit

A. Amanda – 9 min Cap
9-7-3
Muscle up or (kipping C2B Pull ups + Ring Dips/Bench Dips)
Snatch 135/95# – Scale where needed

B. Snatch High Pulls 3 x 2

C. Dual KB Bent Over Row 3 x 8 20×0 rest 2 mins

Metcon

A. 25 Dual DB Thrusters
500m Row
15 Dual DB Thrusters
10 Burpee Pull ups
5 DB Thrusters

B. 3 Rounds
30m Sled Push – Heavy
20 KB Russian Swings
10 Cals Ski Erg
10 Burpee Step ups
Rest 2-3 mins

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