2/3/15 – 8:30am Starts Tomorrow

RANT

Reminder that our 8:30am trial starts tomorrow!  Sign up in MindBody as always.  If this is something you want then make sure to show up!

Also, remember that we have our 6:30pm Deep Stretch Yoga class tomorrow!

CrossFit Performance

STRENGTH

A. 10 Legless Rope Climbs for time

or

B. 10 Rope Climbs for time

or

C. 20 modified rope climbs for time

METCON

:90 ME Row/AD

:90 ME Burpee

@100%

-Rest 5:00-

x4

CrossFit Fundamentals

SKILL

Hang Power Snatch

METCON

21-15-9

Hang Power Snatch (75/45)

21 KB Swings (53/35)

HR Pushups

Fundamental Strength

A. Back Squat @22×2, 3×4.4.4, rest :30/as needed

B. 3x 2 Strict Press + 3 Push Press @85% 1RM Strict Press, rest 1:30

C. Tabata GHD Holds

D. 3x AMRAP + AMRAP Strict Pullups, rest :30/2:00