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 (12 Rounds for reps)
EMOM 12
odd – 10 pistols/5 per
even – 10 T2B
if we are deficient in these skills, work with a coach during this time.
Metcon (Time)
10-8-6-4-2 HSPU
2-4-6-8-10 Pwr clean 155/105
RX+ with 2 45’s/45 & 185/125