Main – CrossFit

We will be having open gym 9-11. Come work on skills or do the optional WoD below. Coaches Ben and Katy will be there to help out!

Metcon

Cody snatch complex #1 (Singles increasing in weight each set, 3-5 rounds)

Snatch Grip DL + Pause Snatch + Full Snatch + OHS x2

Snatch (Work towards heavy singles)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Mod for Muscle ups will be 10 C2B Pullups + 10 Ring Dips