Part A:
AMRAP 12
4 Power Clean (155/105)
6 Burpee OTB
12 Dbl DB In-Place Lunge (50’s/35’s)
12 V-Up
C: 135/95
M: 95/65
Part B:
Post WOD Strength.
Palms-In Flat Dbl. DB Bench Press
3 Sets of 8-15-25, decreasing load.
The sets should feel heavy, but manageably stable.
3 Rounds 2 mins: 15/12 Cal Row 6 Power Clean (155/105) Max. DU in remaining time. ~Rest 2 mins~ ...
Part A: Establish a 1 RM Squat Snatch Part B: AMRAP 8 9-12-15…* Thruster (95/65) Burpee OTB *add 3 reps to each round...
Open gym. 9:00am ... Free class for people new to CrossFit! No need to sign up in advance. Just show up!...
