Wednesday 1-09-19
CrossFit:
A.
Build to your heaviest Snatch balance from the rack in 16 Minutes
Fitness:
A.
16 Min Strength Circuit
3-5 Strict Pull-Ups
6 Single Leg Hip Hinges (use weight if possible)
3-5 Strict Ring Dips
5 Heavy Wall Balls for max height 25/30#
B.
CrossFit & Fitness
With a Waterfall Start…
15 Min AMRAP
“Burning Man”
20 Kcal Row
15 Goblet Squat Jumps (bottoms up and don’t drop the bells) 35/50#
10 DB Box Step Ups (5R then 5L) NOT ALTERNATING @ 30/40#
5 KBS 80/100# +/-
Rest 60 Seconds
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