Main – CrossFit
Happy Birthday Coach Sean!
Open mobility (No Measure)
10 min of coaches choice
Snatch (5 @ 60,70,80%)
Power Clean (5 @ 60,70,80%)
Front Squat (5 @ 60,70 5+ @ 80%)
Metcon (Time)
B-Fit
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 –DB Bench Press x 8 reps @ 20X1
B.
For time:
Row 1000 Meters
20 Handstand Push-Ups/pikes
30 Ring/box Dips
40 Push-Ups