Sunday, November 13, 2016

161113:

Hey everyone, don't forget that you can work out for free through until November 15 (only a few days left) and that we have a promotional rate of $150/mo for the first year for the first 40 members! Family rates are available for second/third family members, etc. Reach out to us at crossfithomeward@gmail.com or (919) 391-7815 for anything!

SKILL/COORDINATION:

Snatch Warm-up Complex
5 Rounds of:
 - Snatch Pull
 - Power Snatch
 - OHS
 - Snatch Balance
 - OHS
 - Snatch

LIFT:

EMOM 8:
 - Snatch Pull + Snatch

EMOM 8:
 - Clean Pull + Clean + Front Squat

METABOLIC CONDITIONING:

EMOM 10:
 - Min 1: 8-14 Ring Dips
 - Min 2: 10/10 Single-arm KB Swings