Thursday – 020917

The 9:30 a.m. Unloaded class flexing! Remember every morning at 9:30 we offer a “lighter” workout class geared towards those who feel like they are not ready for CrossFit or who are looking for lighter and more simple, boot camp style workouts!

Olympic
As heavy as possible:

Snatch pull + below the knee hang snatch + 2 overhead squats

Workout of the Day
5 rounds for time:
7 muscle-ups
15 wall-balls (30/20)

If you can do muscle-ups but 35 in a workout is asking a bit much, just cut the reps down per round.  If you can’t do muscle-ups, you will do 7 ring pull-ups and 10 ring dips instead.  If you can’t do ring dips, plan on doing strict hand release push-ups.  This workout is capped at 17 minutes.

Post your scores to the Whiteboard.

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