1.7.2016


 

Friday Night Lights 2

FRIDAY NIGHT LIGHTS

Returns this Friday at 6:30 pm.
We invite the crossfitters from CrossFit Thin Air in Fraser to come to our box for a WOD.
This will be a team WOD  that will get you working hard and having fun.
Make plans to attend, you will be glad you did.

Warm-up: 3 rounds, 10 wallball, 10 weighted sit-ups, 10 shoulder touches, Dynamic Stretch. BBWU 4 Snatch

Strength: Snatch Complex
EMOM 10 min
1 power snatch
1 OHS
1 full squat snatch
AHAP

WOD: ROOKIE DEBUT

3 rounds for time:
30 double under 3/1
20 wall ball 20/14
30 double under
20 T2B

Icing: Muscle-up skill work. 15 if you have them.