***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)***
You Can Sign Up for the Conjugate Course HERE.
Strength:
Strict Press
8RM in 10mins
then
With your 8RM Strict Press- Push Press x ME
WOD:
20min AMRAP
50 Double Unders
5 Muscle Ups
400m Run
Weightlifting:
Front Squats @ 75% (5x4)
Snatch Pull @ 85%Snatch (4x3)
Jerk @ 70% (2x3)
Jerk @ 75% (2x2)
Jerk @ 80% (2x2)
3 Rounds (for Time):
15x Kipping Pull Ups
20x Shoulder-to-Shoulder Sandbag Push Press (25%BW)
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