7/24/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Power Snatch (Tap & Go Reps)

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 Minutes of:
200m Run
2 Power Snatches (Approximately 70% of 3 RM from above)
2 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
200m Run
4 Power Snatches
4 Strict C2B PU’s
200m Run
6
6
200m

8
8
Continue the pattern up until 12 minutes
*Each set of snatches must be UNBROKEN or else it is a 10 burpee penalty immediately

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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