Saturday 12.9.17 CrossFit


“Girls Gone Wild”
Teams of 2
1 Mile Run,
150 Wallballs (20,14)
30 Power Snatches (135,95)
30 Clean and Jerks (135,95)
1 Mile Run
Rx: (115,75)
L2: (14,10) (95,65)
L1: (10,8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk)

Alternate Scaling Options:
1 Mile Run = 2k Row, 7:00 Bike or Ski Erg
Split all work however you see fit, including run
Intent: Today’s workout is a great chance for you to communicate with your partner as strategy is key to getting the fastest time.

$ Out

Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
*2 Sets each side banded alphabets