***NO CLASS ON SATURDAY OR SUNDAY (CrossFit Specialty Course: Conjugate Method)***
Weightlifting:
Snatch Grip Paused at Knee Deadlift
7 x 2
WOD:
With Teams of 3
For Time
120cals on Assault Bike
120 Wall Balls 20/14#
120cals on Assault Bike
Weightlifting:
Overhead Squats @ 65%(Snatch) (5x3) (3s Pause in Bottom)
Tall Snatch (3x3) – Fast w/Sharp Turnover. Aggressive Pull Under
High Hang Snatch @ 60% (4x2)
3 Rounds for Time:
300M Row
3x Rope Climbs
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