Sept 10 2014
Free Class Saturday at 11AM Come see what CrossFit is all about!
1 Mile Run Time Trial
20 Single Arm KBS (1.5/1p)
15 Candle Sticks
5×1 Power Clean + 2s Pause Front Squat (70%)
5×3 2s Pause Squat Snatch (75%)
3×10 KB Around World
3×8 Glute Ham Raise
5×5 Dips (W)
2s Pause Squat Snatch – pull the bar to the top of your knee and pause during the deadlift for a 2 count. then continue up to your hip and snatch. This is a pulling drill.