Sunday, September 10th 2017

::CFS Olympic Lifting Class::
Pause Snatch Balance | 5 Sets | 3 Reps @ 50%
Snatch | 5 Sets @ 65%-70%
4 Jerks @ 75% | 3 Sets
1 Clean + 2 Front Squat + 1 Jerk | 4 Sets @ 75%
Accumulate a 3 Minute Front Rack Static Hold

::CrossFit Class::

Warm-Up:
3 Minutes of Double Under Practice
10 Air Squats
10 Spider Man Lunges
10 Toe Touches
20 Alternating Torso Twists
10 PERFECT Push-Ups

Technique Practice for the movements in the WOD
Partner Workout of The Day:
In Teams: Under a 16 Minute Cap
1000m Row
80 V-Ups
60 Ring Dips
40 HSPU
20 Pull-Ups
* Teams can divide up the reps however they want*
Cashout - 400m Run as a team