Monday, July 17th 2017

Crossfit

A) 1 high hang snatch + 1 hang snatch + 1 snatch + 1 overhead squat.

*Work to a heavy, technical complex in 15 minutes.

*Does not need to be touch and go reps

*If you find your heavy complex early, use the remainder of the time to do some back off sets with a lighter load.

B) Scotty

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315/205lb lb-  18 wall-balls- 17 burpees over the bar

*Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017

Metcon Class

A) Partner I-go-you-go

for 10 rounds total of

15 kb swings (53/35lb) + 10 single arm kb thrusters (5/side) + 20/15 cal assault bike (or 30/20cal airdyne)

B) 4 rounds for quality:

100ft double db or kb OH carry-15 sec L-sit hold- 30 second GHD hip extension hold

Tags: