CrossFit Now – CrossFit
STRENGTH
Hang Power Snatch (5 EMOM x 2, 85-90% of 1 RM, same weight)
Rest 4 min
WOD
Runnin Randy Run Snatch (Time)
Runnin Randy
400m Run
75 Snatches
* 10 min time cap, :01 rep for each
rep not completed
RX- 75/55
RX+- Same
M1- 55/45
M2- 45/35
FINISHER
7 EMOM HSPU CLASS PRACTICE (7 Rounds for reps)
7 EMOM
Handstand Push-ups
-Strict (+/- abmat)
-Kipping
-Deficit
-Negatives
-Box
-DB Strict Press
Pick an option then pick a
number you can maintain
OPTIONAL ENDURANCE
OPTIONAL ENDURANCE- 5 RFT Bike Sled (Time)
5 rounds
15 cal bike
Sled push 150″ 70/50
OPTIONAL ENDURANCE- 1 Mile TT (Time)
1 Mile Run