CrossFit Tri-Cities

A shout out to John Duffy, who placed 3rd in his age category during the Main Street Mile this past weekend with a mile run time of 5:32!

STRENGTH/SKILL

Hang Power Clean:

75% x 3 x 5

CONDITIONING

-1 Mile Run

-4 Minutes Rest

-AMRAP KB Snatch 5 Minutes

-3 Minutes Rest

-1 Handstand hold (as long as possible!)

OLYMPIC WEIGHTLIFTING CLASS TONIGHT AT 6PM!

REGISTER HERE!

STRENGTH/SKILL

Power Snatch

70%x3x5

CONDITIONING

1 Mile Run, followed by:

3 Rounds:

-7 Power Snatch (use 75% of your 3RM Power Snatch)

-25 Situps