Happy New Year everyone!!
We look forward to seeing all your smiling faces back in the box.
7:00-8:00am with Mark.
For time:
Run 360m
10 Dumbbell shoulder press 22.5/15kg
Run 360m
20 Dumbbell Push Press 22.5/15kg
Run 360m
30 Dumbbell Push Jerk 22.5/15kg
Run 360m
20 Dumbbell Push Press 22.5/15kg
Run 360m
10 Dumbbell shoulder press 22.5/15kg
Run 360m
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17.3 Rx’d (please refer to the CrossFit Games website for workout variations) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.
