9.27.19 Workout of the Day

Happy Birthday Jason Williams

R.E.D FRIDAYS.. Wear you RED

CrossFit

Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Conditioning
"Air Conditioning"
On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (70's/50's)
20 Wallballs (20/14)
20/15 Calorie Row

ICT

Conditioning: 30 min EMOM (:20/:40)

station 1: Box Jump Overs (24/20)

station 2: Calorie Bike

station 3: Weighted Abmat sit-ups (20/14)

- ”Tabata Scoring” - today we will add up your lowest score/ station and combine them for a total 3 station score-