9am: CrossFit Class
Workout #1
Teams of 2 Complete the following
Power Clean, 95#(65#)
10-9-8-7-6-5-4-3-2-1
Wall Ball, 20#(10#)
10-9-8-7-6-5-4-3-2-1
Wall Climb
5-4-3-2-1
Athlete #1 does 10reps, Athlete #2 does 10reps, 9/9, 8/8 and so on till 1. Then the team moves on to the next task.
Workout #2
Working in teams of 2-3
3K Row Race
Switching every 300m
10am: OLY/STR
1) EMOM for 10min 3 Snatches @ 60%
2) EMOM for 10min 3 Clean and Push Jerk @ 60%
3a) 3×8 Kang Squats
3b) 3×10 Land Mine Half Moons (10 each side)
11am: T-30 Retest
Workout retest and program wrap-up
Coach Chrissy, Bar Muscle-ups
