Saturday 11.23

SATURDAY
CrossFot

Strength: High Bar Back Squat
5-5-5-5-5

WOD: For Time
20 Box Jumps 24/20
20 Toes to Bar
10 Snatch Balance 75/55
20 Toes to Bar
10 Hang Power snatch
20 Toes to Bar
10 Snatch Balance
20 Toes to Bar
10 Hang Power Snatch
20 Box Jumps 24/20 

S: Step Ups, Front Squat 75/55, Situps
L1: Scaled TTB, Snatch Balance 75/55
Rx+: 30/24, 95/65


Sweat
Core: 3 Rounds
20 Cal AB/Row
20 TTB or Scale
20 Supermans/GHD Hip Ext.
then 50 Air Squats + 50 Situps

Conditioning: 15m AMRAP
30 Box Jumps (buy in)
then AMRAP with remaining time
10 Toes to bar
10 Burpees
10 Wall Ball 20/14

The Program
1. Strength and WOD

2. 3 Rounds, 4:00 AMRAP each with 3:00 rest
3 – Deadlift + Squat Clean + Jerk 225/145
50 Double Unders


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