Thur 7/27/17

CrossFit BattleCry – CrossFit

Announcement

Volunteers are needed for Fitness Under Fire. Please text Coach Ricky @ 321 304 7283 to sign up

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

3 Position Clean + 1 Jerk every 90 seconds x7 (7×1)

Perform a 3 Pos. Clean + 1 Jerk every 90 sec

high hang, top of knee and floor

All full Squat

Modify to Power Clean with no squat if desired

Metcon

Choose the version of the wod that suits you best.

Fookenliften (Renegades) (AMRAP – Rounds and Reps)

AMRAP 14

20 DL 245/155

15 Box Jump over 24/20

10 C2B

Rx+ 275/175, 30/24

Fookenliften (BattleCry) (AMRAP – Rounds and Reps)

AMRAP 14

20 Deadlifts 185/105

15 Jump Squats 24/20

10 Ring Rows

Rx+ 225/135, Box Jumps 20in, Pullups

Cool Down 1 (No Measure)

– Lunge and Reach 5x each side

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min