CrossFit Now – CrossFit
STRENGTH
Power Snatch (15 min to establish 1 RM)
WOD
“Hot Flash” (Time)
“Hot Flash”
30-20-10:
Power Snatches
Calories/Bike/Row/Ski
Women Cal Women: 21-14-7
15 min Time Cap
RX+-Same as RX
RX -95/65#
50-59 -65/55#
60+-55/45#
Basics-12-9-6, PVC/BB
AFTER PARTY
“Midline: Row T2B WSU SU (No Measure)
Midline Conditioning
Not For Time:
50/35 Calorie Row
20 Strict Toes to Bar
50/35 Calorie Row
35 Weighted Sit Ups
50/35 Calorie Row
50 AbMat Sit-ups