0845 Weightlifting
1) Work up to a heavy set of 5 Tall Snatch, then 5 @90%, 5 @80%
2) Work up to a heavy set of 3 Power Clean, then 3 @95%, 3 @90%
3) Work up to a heavy set of 3 Jerks, then 3 @95%, 3 @90%
1000 CrossFit (Bring A Friend Day!)
In teams of 4, 35 minutes:
Buy in: 1,000m Farmer Walk. Two people work, switching as often as you like.
In time remaining, as many rounds as possible, with one person working at a time (relay style):*
- 4 x 250m Row
- 4 x 10 Sit Ups
- 4 x 10 Goblet Squats
- 4 x 10 Box Jumps
*Every minute, on the minute, 15 burpees per team!