Row-Mania will take place this saturday at 10am, bring $20 cash for the buy in.
Teams will be selected based on height and gender to be as fair as possible and the winning team takes all!
This will take place for the regularly scheduled class on Saturday.
CrossFit Reality – CrossFit
Muscle Snatch (3×2 @ 50% + 5-10lbs)
15 L-Arm Kettlebell Thrusters 70/53lbs
15 R-Arm Kettlebell Thrusters
Snatch Stage Pull (6×1 @ 60%)
Raise the bar to Pos 2 above the knee – hold 1s, raise the bar to power position – hold 1, then pull and catch in full squat.
Squat clean and Push Jerk Complex (3×1 @ 75%)
2 Squat Cleans + 1 Push Jerk
Front Squat (2×2 @ 70%)
Barbell hip thrust with band around knee (3×6, AHAP)
Barbell Hip thrust, place small band just below knee
Bulgarian Split Squats (2×10, AHAP)
Back Extension (2×20, AHAP)
Lie facing down on the GHD. Maintain a straight spine and descend. Keep a tight spine and bring yourself to parallel
Banded side laying clam (2×20)
Lie on your side. Bend knees slightly. Place band below your knee. Raise your top leg