Tuesday November 16

15
Nov

Tuesday November 16

CROSSFIT
SKILL WORK
Toes to Bar Skill/Warm Up
15 Scap Pull Ups
12 Gymnastic Kips (Build to bigger, and bigger kips)
9 Kip w/ Knees Up
6 Knees Up with a Kick
Then,
EMOM 3 Minutes
3-8 Toes to Bar

METCON
Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches 50/35lbs
20 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time
Rest 3:00
AMRAP 5 Minutes
30 DB Snatches 50/35lbs
15 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time
Rest 3:00
AMRAP 4 Minutes
20 DB Snatches 50/35lbs
10 Burpee Box Jump Overs 24/20″
Max Rep Toes to Bar in remaining time
Score is total Toes to Bar

BOOTCAMP MOD OF CROSSFIT WOD

Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches
20 Burpee Box
Max Rep Toes to Bar/Sit Ups in remaining time
Rest 3:00
AMRAP 5 Minutes
30 DB Snatches
15 Burpee
Max Rep Toes to Bar in remaining time
Rest 3:00
AMRAP 4 Minutes
20 DB Snatches
10 Burpee
Max Rep Toes to Bar in remaining time
Score is total Toes to Bar

BARBELL
Clean + 2 Front Squats
Start @ 70% Build by 5 lbs Over 8 Sets