18 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Raises

D. DB Triplet

E. CrossFit

2m Clock
Max TnG C&J (95)
+
Cal Row
+
Over the Rower Burpees
*13/13/14


+


"SNAKE BIT"

7 ROUNDS:

3 CLEAN AND JERKS (185/115)
50 DU'S
*7:12

1. SCALE NUMBER OF DU'S BEFORE SCALING THE MOVEMENT.

2. IF NO DU'S, CHOOSE 1 OF THE FOLLOWING TO COMPLETE EACH ROUND INSTEAD. CAN'T USE SAME SCALE BACK TO BACK ROUNDS. CAN REMAIN RX IF ABLE TO COMPLETE.
- 5 FRONT SQUATS (LOAD USED FOR WORKOUT)
- 7 BURPEES TO HIGH TARGET
- 30 SECOND HEAVY BEAR HUG HOLD (100/70 OR 75 FOR LADIES)
- 12 JUMP SQUATS TO HIGH TARGET (MUST BE TNG)
- 120 SINGLES

3. 18M CAP

Training Session (1050a)

Jiu Jitsu (2 Hours)