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.