Main – CrossFit
Stable shoulders (No Measure)
Using a single light to moderate KB perform;
TGU – 3 R/L
Windmill – 5 R/L
Arm bar – 5 R/L
Press – 5 R/L
Unilateral Russian swing – 10 R/L
Halo – 5 R/L
Snatch – 5 R/L
Metcon (AMRAP – Rounds and Reps)
12 min:
5 DBL KB Clean * AHAP
5 strict pull-ups
5 strict HSPU
Snatch Pull (4*3 @ 100% snatch)
Metcon (Time)
B-Fit
A.
Every minute, on the minute, for 18 minutes:
Minute 1 – Front Squat x 6 reps
(add weight if you make all 6 reps)
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
(add weight if you make all 6 reps)
Minute 3 – 6 Burpees + 2 shuttle runs
B.
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Supine Ring Row x 8-10
Minute 2 – Bottom’s Up Kettlebell Carry x 2 shuttles