CrossFit Tri-Cities

STRENGTH/SKILL

Power Snatch

• Heavy Single

CONDITIONING

A:  On the Minute for 8 Minutes:

-3x Burpees

-10m Sprint

-1x Burpee

3 Minutes Rest then….

B:  On the Minute for 8 Minutes:

-2x Curtis P

-3x Scotty Bob

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STRENGTH/SKILL

Overhead Press

CONDITIONING

3 Rounds (for total reps):

-60 seconds of Wall Ball Shots
-60 seconds of Kettlebell Swings (55/35)
-60 seconds of Box Jumps (24/18)
-60 seconds of Push Press (95/65 lbs)
-60 seconds of Rowing (for Calories)
-Rest 60 seconds

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Welcome, Andrew, the CFTC Coaching Team! You will see him around classes more frequently in the coming weeks! If you were ever curious as to how to become a Coach with us, ask Mark for more details! Welcome to the Team Andrew!

STRENGTH/SKILL

Back Squat

CONDITIONING

A: 10-9-8-7-6-5-4-3-2-1 reps:

-Chin Ups

-Single Leg RDL 95/65

B:  AMRAP 2 Minutes (each)

-Pushups (hand release)

-Sit-ups (anchored)

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