Mon 7/31/17
CrossFit BattleCry – CrossFit
Announcement
BattleCry Members get $10 off registration for Fitness Under Fire until Aug 1st
PVC Warmup (No Measure)
Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch
10 Reps of Each
3 Position Snatch Every 90 Secondsx7 (7×1 Building)
Perform a 3 Position Snatch Complex every 90 seconds for 7 rounds.
High Hang+Top of Knee+Floor
All Full Squat
Modify to Power Snatch with no Squat if desired
2 people can share a bar and go right after each other then wait for the beep to go again.
Metcon
Choose one version of the WOD. Each version has it’s own Rx and Rx+
Man on FIre (Renegade) (AMRAP – Rounds and Reps)
3- 4 min AMRAPs
resting 2 min between each one
5 WB 20/16
3 DL 275/175
1 Ring MU
Start over with the WB for every 4 min amrap
– Score ONLY lowest round –
Man on FIre (BattleCry) (AMRAP – Rounds and Reps)
3- 4 min AMRAPs
resting 2 min between each one
5 WB 16/10
5 DL 95/65
5 Ring Rows
Start over with the WB for every 4 min amrap
– Score ONLY lowest round –
Rx+ 20/16, 135/95, 5 Pullups
Foam Roll Cool Down (No Measure)
Grab a foam roller and roll out for 3-5 minutes. Coach will guide you if needed.