September 11, 2017

CROSSFIT
Strength:Snatch/SB/OHS Complex (6 Sets of 1 Rep)
1 Squat Snatch + 1 Snatch Balance + 1 OHS
*Work up to a heavy set
Conditioning: 3 Rounds for Time
2010 NW Regional Event #1
3 Rounds
10 Overhead Squats, 135/95 lbs
50 Double Unders
12 Min Time Cap

SWEAT
Conditioning: For Time
21-18-15-12-9-6-3
Kettlebell Swings 53/35
Assault Bike Calories
Finisher: No Measure
Midline Monday
10-9-8-7-6-5-4-3-2-1
Heel Taps (Over DB)
1-2-3-4-5-6-7-8-9-10
Russian Twists 25/15# Plates