8.19.15

Announcements

Ladies Barbell Club This Friday @6:30pm!!! We have guest coming so don’t miss out!

Sundown CrossFit – CrossFit

Warm-up

Shipman (No Measure)

2 sets

5 snatch high pull

5 snatch press (behind the neck)

5 overhead squats

5 snatch balance

5 pwr snatch

Weightlifting

Front Squat (5×3 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1.2.3.4.5.6.7.8……

Squat Snatch 135/95

* 5 Box Jumps 24/20 after each Round

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