Tuesday 11/20:

CrossFit:
A. EMOM for 3 rounds
– Station 1- 5x false grip ring pull ups
(sub 10 ring rows *w false grip)
– Station 2- Hand stand practice 30 seconds
– Station 3- :45 sec side plank L
– Station 4- :45 sec side plank R
B. AMRAP 6 min
12 ab mat sit ups
15 air squats
Rest 2 min
Then:
AMRAP 5 min
10 toes to bar
12 box jump overs 24/20
Rest 2 min
Then:
AMRAP 4 min
8 strict toes to bar
10 DB step overs 35lb/20lb in each hand
Lift:
A. Snatch (15 min to complete):
80% 3r
85% 2r
90% 1r x 3s
B. Clean and jerk (rest of class):
80% 2r
85% 2r
90% 1r x 3s
C. Front squat
80% 3r
85% 2r
90% 1r
95% 1r
Tuesday 11/20: