FRIDAY 190719

“The Grind”

As Many Rounds As Possible in 12:00 of,

One Arm Dumbbell Hang Power Snatch, 12 Repetitions (45lb. / 25lb.) 
Run 200 Meters (Bus Stop)
Toes to Bar, 9 Repetitions 

Rest as needed then,

“Lock Em’ Up!”

On a 2:00 Running Clock
For Total Reps:
1 Minute of Barbell Ground to Overhead (95lb. / 65lb.)
1 Minute of Burpees 

Cash out with one minute max calories on the Assault Bike. 

Note: On todays session the Dumbbell Hang Power Snatch will reset between the legs similar to a Kettlebell Swing. Athletes will perform 6 repetitions on each arm and can change arms as often as required. On “Lock Em’ Up” keep a running total of your repetitions. How many athletes can achieve Rx’ 5 + rounds of “The Grind” and 40 or more repetitions of “Lock Em’ Up!”? 

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Friday Special Programs 

CrossFit Strength & Olympic Lifting (8AM – 9AM)

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