Day: March 24, 2018

Friendly reminder to sign up for your heat Sunday

Trifecta godness

Gymmastics

Skills
Handstand

10min EMOM

15ft handsta walk

METCON

For time:

15-9-6-9-15-9-6

Toes to bar
Ring dips

Weightlifting

Snatch/clean and jerk primer

Snatch
1-1-1-1-1-1-1

Clean and jerk
1-1-1-1-1-1-1

METCON

For time:

15 snatch @75% of 1rm
15 clean and jerk @75% of 1rm

Note: Squat snatch and squat cleans

Firebreathers

For time:

1mile run
150 wall balls 20/14
15 muscle ups

Note: Bar or ring muscle ups