HAPPY BIRTHDAY SUE!

CrossFit

SKILL WORK
Every :90 for 9 Minutes
2 Split Jerk w/ 3-sec. Pause in the Catch

Stimulus: Technique/Heavy
Rest: As Prescribed

WOD
In Teams of 2, splitting work in half:
AMRAP 4 Minutes x 2
2 Rope Climb
30/24 Calorie Assault Bike
Max Rep Clean and Jerks 135/95lbs
Rest 2:00

Feel: Muscle Overload/Gas
Pacing: Reach

Bootcamp

24 Min AMRAP
10 Sit Ups
10 Wall Balls
10 cals
1 min rest

Barbell

Hang Power Snatch
singles @
3×2 60
3×2 65
3c2 70
snatch deadlifts 5×2
@100%