Strength
1) Establish a heavy 1 Thruster + 2 Push Press (no racks)
2) Every minute on the minute for 8 minutes:
Odd: 1 Thruster + 2 Push Press @ 75-85% (of 1)
Even: 20 Chinese Dumbbell Rows (as heavy as possible)
Conditioning:
Teams of 2, with one person working at a time:
15 minutes, as many rounds as possible:
0600 CrossFit and 0645 Boot Camp are canceled. All other classes are on schedule.
Skill:
20 minutes to work on handstands
Conditioning:
85 Burpees over Box
Every minute, on the minute, including the first minute two ground-to-overhead (115/75)
Snowed in? 100 burpees for time.
Conditioning
Working in teams of four complete as
many rounds as possible in 8 minutes:
Two Bars – One person one working at a time
Five minutes to transition, then:
Relays are one person working at a time, 400’s are together.
Atomic Teamer
Strength
Work up to a heavy hang snatch + two overhead squats (below parallel three times)
Conditioning
Every minute on the minute for 20 minutes:
Strength
Back Squat 5-5-5-5-5
Conditioning
3 rounds of:
Rest 1 minute between rounds
