Friday 10/20/23

Schedule Changes

No CrossFit Kids 9-14 on Saturday 10/21

Mobility:

• Thread the Needle
• Side Lying Rainbow

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Coach Led Warm-up: 

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10 Elbows High and Outside

10 Tall Muscle Snatch

10 Back Rack Press

10 BS

10 OHS

R1 - Snatch Pull

R2 - Snatch

R3 - Overhead Squat

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Strength

8 Rounds of:

1 Snatch Pull

1 Snatch

1 Overhead Squat

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Met Con:

8 Rounds for Time (18:00 Time Cap)

10 AHang Power Snatch 50/3

8 Kettlebell Swing 55/35

6 TTB/KAH/Toe Raises

• Single Leg Toes to Bar (scaling option)

150m Run

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Finisher:

5 Rounds of:

12 Bulgarian Split Squats

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