07/28/16 Comp Class

Posted: 28th July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3secs at the knees) + power snatch

*Work to a 1rm for the day

– 3 rounds @easy pace

10 kb overhead squats (each arm) 55/35

15 strict toes to bar

20 banded good morning

– 10min emom

12/9 calorie row

Right at the 10min mark, begin

40 toes to bar

30 overhead squats 135/95

20 muscle ups

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