Sunday, January 6, 2019

G’day.

Great trial class today.

Tell your friends to come out Monday night at 730pm for CrossFit 101 or 9am for LiveFit!

Strength

Hang KB Snatch

Work on an efficient swing/pull to get this bell moving. Focus on a strong follow through to have it land softly on your wrist.

Shoot Through

Some high skill gymnastic work that is transferable to any bodyweight movement.

Conditioning

With a partner

30min Time Cap

  • 1500m Row

  • 120 WBS

  • 90 KB Snatches (53/35lbs)

  • 60 Burpees

  • 30 Shoot Throughs

Break up the reps evenly between you and a partner and move quickly, but stay composed.

- Team 782