TUESDAY

This Sunday is Bring a Friend Day during the 9 and 10 am class! This is a great way to finally bring in those people that you know would love to do a CrossFit workout. Give me a heads up in advance if you’ll be bringing someone in.

STRENGTH:

3-Position Power Snatch
Build to a Heavy Complex

floor + hang below knee + hang above knee

1 + 1 + 1 x 5

METCON:

OPEN & PERFORMANCE

“Power Wheels” 
AMRAP 3:
12/9 Calorie Bike
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:

12/9 Calorie Bike 
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
12/9 Calorie Bike
4 Power Snatches (135/95)

FITNESS
“Power Wheels” 
AMRAP 3:
12/9 Calorie Bike
12 Power Snatches (65/45)
Rest 3:00
AMRAP 3:
12/9 Calorie Bike 
8 Power Snatches (75/55)
Rest 3:00
AMRAP 3:
12/9 Calorie Bike
4 Power Snatches (95/65)

*** If you are rowing, it’s the same 12/9 calories