Wednesday- CrossFit

CrossFit Slake – CrossFit

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Snatch (3)

15 minutes to build to a sweet 3RM “Touch and Go”

Work on using your hook grip, moving like a smooth criminal(down and up), and keeping your feet in place. Moving quickly through these is going to be crucial for good scores on the open if they do come.

Metcon

Slake It Or Make It (Time)

18 minutes to finish…

20 cal Assault Bike or Row

30 Toes To Bar

20 Wall Balls 20/14

10 Deads 225/155

5 Bar Muscle Ups

10 Deads 225/155

20 Wall Balls 20/14

30 Toes To Bar

20 cal Bike or Row
Start workout in heats if we need to. Faster folks need to go first meaning those that can move on each movement. If there is a large class shorten the warmup or weightlifting.

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