16 February 2016 16 February 2016
Tuesday 16 February 2016 '16 February 2016'

last summerWe’ve all come a long way since July!

1. Warm-up (in class)
Slow 10 minute AMRAP
30 calories row
20 Empty bar OHS
10 GHD sit-ups / regular situp

2. Lift (retest, check your log book!)
7RM Touch and go power snatch
Tis the season. The lines between strength and conditioning need to be blurred. KTB.

3. Met-Con (Go as far as you can!  If you get to the muscle ups, pull for your life)
‘11.4’
AMRAP 10 minutes
60 Bar facing burpees
30 Overhead squats 120/90lbs
10 Muscle-ups

4. Extra
Tabata alternating pistols
OG crossfit scoring: lowest round is score.

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